Workout planning (programming) CFRS Pull-Up Progression

Workouts 18
Description
SUBSCRIBERS 3
Discussion

Training Day 1 (1 wods)
Max Unbroken Pull Ups
Complete as many rounds as possible in 3 minutes of: Pull-Ups
Training Day 2 (1 wods)
CFRSPUP01
Do Every Minute On the Minute through 8 minutes of: 1 Pull-Ups 120 sec Rest 1 Pull-Ups 120 sec Rest 1 Pull-Ups 120 sec Rest 1 Pull-Ups
Training Day 3 (1 wods)
CFRSPUP02
Do Every Minute On the Minute through 8 minutes of: 1 Pull-Ups 120 sec Rest 2 Pull-Ups 120 sec Rest 1 Pull-Ups 120 sec Rest 1 Pull-Ups
Training Day 4 (1 wods)
CFRSPUP03
Do Every Minute On the Minute through 8 minutes of: 2 Pull-Ups 120 sec Rest 2 Pull-Ups 120 sec Rest 1 Pull-Ups 120 sec Rest 2 Pull-Ups
Training Day 5 (2 wods)
CFRSPUP04
Do Every Minute On the Minute through 8 minutes of: 2 Pull-Ups 120 sec Rest 2 Pull-Ups 120 sec Rest 2 Pull-Ups 120 sec Rest 2 Pull-Ups
CFRSPUP04a
Complete as many rounds as possible in 1 minutes of: Bent Barbell Row 75/75-% RM
Training Day 6 (2 wods)
CFRSPUP05
Do Every Minute On the Minute through 8 minutes of: 2 Pull-Ups 120 sec Rest 3 Pull-Ups 120 sec Rest 3 Pull-Ups 120 sec Rest 2 Pull-Ups
CFRSPUP05a
5.0 Tabata intervals in 10 15 sec L-Sit Pull-Up 45 sec Rest
Training Day 7 (1 wods)
CFRSPUP06
Do Every Minute On the Minute through 8 minutes of: 3 Pull-Ups 120 sec Rest 3 Pull-Ups 120 sec Rest 2 Pull-Ups 120 sec Rest 2 Pull-Ups
Training Day 8 (1 wods)
CFRSPUP07
Do Every Minute On the Minute through 8 minutes of: 3 Pull-Ups 3 Pull-Ups 3 Pull-Ups 2 Pull-Ups
Training Day 9 (1 wods)
CFRSPUP08
Do Every Minute On the Minute through 8 minutes of: 4 Pull-Ups 3 Pull-Ups 3 Pull-Ups 2 Pull-Ups
Training Day 10 (2 wods)
Max Unbroken Pull Ups
Complete as many rounds as possible in 3 minutes of: Pull-Ups
CFRSPUP08
Do Every Minute On the Minute through 8 minutes of: 4 Pull-Ups 3 Pull-Ups 3 Pull-Ups 2 Pull-Ups
Training Day 11 (1 wods)
CFRSPUP10
Do Every Minute On the Minute through 8 minutes of: 4 Pull-Ups 4 Pull-Ups 3 Pull-Ups 2 Pull-Ups
Training Day 12 (2 wods)
CFRSPUP11
Do Every Minute On the Minute through 8 minutes of: 4 Pull-Ups 4 Pull-Ups 3 Pull-Ups 3 Pull-Ups
CFRSPUP11a
Do Every Minute On the Minute through 12 minutes of: 8 Bent Barbell Row 15 Push-Ups 120 sec Rest
Training Day 13 (1 wods)
CFRSPUP12
Do Every Minute On the Minute through 8 minutes of: 4 Pull-Ups 4 Pull-Ups 4 Pull-Ups 3 Pull-Ups
Training Day 14 (1 wods)
CFRSPUP13
Do Every Minute On the Minute through 8 minutes of: 5 Pull-Ups 4 Pull-Ups 4 Pull-Ups 3 Pull-Ups

Workout	Training day
Max Unbroken Pull Ups (G) Complete as many rounds as possible in 3 minutes of: Pull-Ups	Training Day 1
CFRSPUP01 (GM) Do Every Minute On the Minute through 8 minutes of: 1 Pull-Ups 120 sec Rest 1 Pull-Ups 120 sec Rest 1 Pull-Ups 120 sec Rest 1 Pull-Ups	Training Day 2
CFRSPUP02 (GM) Do Every Minute On the Minute through 8 minutes of: 1 Pull-Ups 120 sec Rest 2 Pull-Ups 120 sec Rest 1 Pull-Ups 120 sec Rest 1 Pull-Ups	Training Day 3
CFRSPUP03 (GM) Do Every Minute On the Minute through 8 minutes of: 2 Pull-Ups 120 sec Rest 2 Pull-Ups 120 sec Rest 1 Pull-Ups 120 sec Rest 2 Pull-Ups	Training Day 4
CFRSPUP04 (GM) Do Every Minute On the Minute through 8 minutes of: 2 Pull-Ups 120 sec Rest 2 Pull-Ups 120 sec Rest 2 Pull-Ups 120 sec Rest 2 Pull-Ups	Training Day 5
CFRSPUP04a (W) Complete as many rounds as possible in 1 minutes of: Bent Barbell Row 75/75-% RM	Training Day 5
CFRSPUP05 (GM) Do Every Minute On the Minute through 8 minutes of: 2 Pull-Ups 120 sec Rest 3 Pull-Ups 120 sec Rest 3 Pull-Ups 120 sec Rest 2 Pull-Ups	Training Day 6
CFRSPUP05a (GM) 5.0 Tabata intervals in 10 15 sec L-Sit Pull-Up 45 sec Rest	Training Day 6
CFRSPUP06 (GM) Do Every Minute On the Minute through 8 minutes of: 3 Pull-Ups 120 sec Rest 3 Pull-Ups 120 sec Rest 2 Pull-Ups 120 sec Rest 2 Pull-Ups	Training Day 7
CFRSPUP07 (G) Do Every Minute On the Minute through 8 minutes of: 3 Pull-Ups 3 Pull-Ups 3 Pull-Ups 2 Pull-Ups	Training Day 8
CFRSPUP08 (G) Do Every Minute On the Minute through 8 minutes of: 4 Pull-Ups 3 Pull-Ups 3 Pull-Ups 2 Pull-Ups	Training Day 9
Max Unbroken Pull Ups (G) Complete as many rounds as possible in 3 minutes of: Pull-Ups	Training Day 10
CFRSPUP08 (G) Do Every Minute On the Minute through 8 minutes of: 4 Pull-Ups 3 Pull-Ups 3 Pull-Ups 2 Pull-Ups	Training Day 10
CFRSPUP10 (G) Do Every Minute On the Minute through 8 minutes of: 4 Pull-Ups 4 Pull-Ups 3 Pull-Ups 2 Pull-Ups	Training Day 11
CFRSPUP11 (G) Do Every Minute On the Minute through 8 minutes of: 4 Pull-Ups 4 Pull-Ups 3 Pull-Ups 3 Pull-Ups	Training Day 12
CFRSPUP11a (WGM) Do Every Minute On the Minute through 12 minutes of: 8 Bent Barbell Row 15 Push-Ups 120 sec Rest	Training Day 12
CFRSPUP12 (G) Do Every Minute On the Minute through 8 minutes of: 4 Pull-Ups 4 Pull-Ups 4 Pull-Ups 3 Pull-Ups	Training Day 13
CFRSPUP13 (G) Do Every Minute On the Minute through 8 minutes of: 5 Pull-Ups 4 Pull-Ups 4 Pull-Ups 3 Pull-Ups	Training Day 14

https://vk.com/cfrstraining

Author:

Oksana Varlamova

Functional fitness (aka CrossFit)

Performance

10.000 / 10