I have been posting lately about Pull-Up Progressions and I want to show you how to integrate them into your workouts


General Warm Up

10 Min Row @ >2:30/500 Pace (2,000 m in 10 min)


5×5 Air Squat with 3 Second Pause at bottom


5/5 Turkish Get Up @ 10 lb. DB or KB

4/4 Turkish Get Up @ 15 lb. DB or KB

3/3 Turkish Get Up @ 20 lb. DB or KB

2/2 Turkish Get Up @ 25 lb. DB or KB

(Optional) 1/1 Turkish Get Up @ 30 lb. KB or DB


5 Negative Pull-Ups (3-5 Second negative)

5 Push-Up (If you are able to do a Push-Up do them off the ground. If you are not, then incline your upper body off a bench or box high enough to where you are able to keep perfect form). 5 Sets

60-90 seconds Rest between Sets.


5/5 Windmill @ 15-35 lb. DB or KB

10 Plank Pull (at height where 10 are able to be completed)

30 Second Plank on elbows

5 Sets

Rest as needed


5 Knees to Elbows +

5 Strict Sit Up with Ab mat back support (or roll a towel up and place it under your low back) +

30 Bicycles (15 reps each side) slow and with 2 second pause at each knee

8 Sets

Cool Down

10 Min Row @ <2:30/500 m Pace (2,000 m in 10 min)

*DB=Dumbbell *KB=Kettlebell