Pull-Ups Skills

– Strict chin-over-bar

– Strict chest-to-bar pull

– Beat swings

– Kip swings

– Kipping chin-over-bar

– Kipping chest-to-bar

– Butterfly pull-up box drill

– Small butterfly pull-ups

– Increasing height

– Full height butterfly pull-up attempts


All athletes should progress through the list achieving virtuosity in order to progress.



Chipper for time 14 min cap:


36 Front-rack walking lunges 2×22.5/15kg

36 Chin-over-bar pull-ups

27 Dual DB hang power cleans

27 Chest-to-bar pull-ups

18 Dual DB front squats

18 Bar muscle-ups


Active: 2×17.5/12.5kg, 18-12-6 reps of pull-up options

Lifestyle: 2×12.5/7.5kg, ring rows – JPU – JC2B


Challenging loads that allow 10-20 unbroken lunges, hang power cleans and front squats and 3 increasingly difficult pull-up options that can be performed in sets of 9, 6 and 3 respectively.