By using our site, you confirm that you have read and agree to our Cookie Policy, Privacy Policy, and our Terms of Service. It is also necessary for the normal functioning of this site. WODCAT is not affiliated with CrossFit, Inc. in any way. CrossFit is a registered trademark of CrossFit, Inc.

Workout planning (programming) CFRS Pull-Up Progression

https://vk.com/cfrstraining
no avatar
Oksana Varlamova
Functional fitness (aka CrossFit)
Performance

https://vk.com/cfrstraining

WorkoutTraining day
Max Unbroken Pull Ups (G)
Complete as many rounds as possible in 3 minutes of: Pull-Ups
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
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
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
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
Day 5
CFRSPUP04a (W)
Complete as many rounds as possible in 1 minutes of: Bent Barbell Row 75/75-% RM
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
Day 6
CFRSPUP05a (GM)
5.0 Tabata intervals in 10 15 sec L-Sit Pull-Up 45 sec Rest
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
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
Day 8