🔥 Focus: Pull-Ups, Kipping, Chest-to-Bar, Muscle-Ups (Bar & Ring)
🔥 Goal: Build pulling strength, skill, and capacity through weekly progressions
🔥 Duration: 10 Weeks
🔥 Time: ≤30 min per session
How It Works
Each week includes:
✅ Strength Progression – building strict pulling strength
✅ Skill Progression – developing kipping/muscle-up skills
✅ Accessory Work – targeting pulling muscles & grip
You’ll track either:
- Strict max reps
- Unbroken reps of a scaled version (e.g., ring rows or banded pull-ups)
- How far you get in each EMOM or AMRAP
Week 1 – Baseline + Mechanics
A) Max Strict Pull-Ups Test
- Record max reps (or max ring rows/banded pull-ups)
B) Skill EMOM (8 min)
Odd: 3-5 beat swings or kip swings
Even: 3-5 jumping pull-ups or low ring muscle-up transitions
C) Accessory
3 Rounds:
- 10 Ring Rows (pause at top)
- 20s Chin-Over-Bar Hold
- 10 DB Hammer Curls
Week 2 – Strict Strength Start
A) 4×5 Strict Pull-Ups @ RPE 7 (or scaled)
B) Skill EMOM (10 min)
Alt:
- 3 Kip Swings + 1 Pull (or banded kip pull-up)
- 3 Jumping Bar Muscle-Ups or Ring Transitions
C) 3 Sets:
- 8 Barbell Bent Over Rows
- 10 Banded Lat Pull-Downs
- 20s Dead Hang
Week 3 – Capacity Builder
A) 5 Sets:
Max Pull-Ups in :20 + :40 rest (use scaling as needed)
B) 5 Rounds (not for time):
- 5 Beat Swings
- 2-3 Kipping Pull-Ups
- 3 Ring Dips or Jump-to-Dip Transitions
C) 3 Sets:
- 12 DB Curls
- 10 Plate Rows
- 10s L-Sit Hold (floor or box support)
Week 4 – Volume & Transitions
A) 3 Rounds for Quality:
- 5 Strict Pull-Ups
- 3 Jumping Chest-to-Bar
- 2 Muscle-Up Transitions
B) Skill EMOM (10 min)
Alt:
- 3-5 Kipping Pull-Ups or CTB
- 2-3 Low Ring Muscle-Up Transitions
C) 3 Sets:
- 8 Ring Rows (with tempo)
- 15s Chin-Over-Bar Hold
- 10 Reverse Curls
Week 5 – Mini Retest Week
A) Retest Max Strict Pull-Ups or Ring Rows
B) EMOM 10
Odd: Max Kipping Pull-Ups (up to 7)
Even: 3-5 Ring or Bar Muscle-Up Transitions
C) 3 Sets:
- 10 Seated Band Rows
- 12 Alt DB Curls
- 30s Dead Hang
Week 6 – Strength + Efficiency
**A) 4×4 Weighted Pull-Ups (or 4×8 strict banded)
B) EMOM 8
Odd: 4-6 Kipping CTB Pull-Ups
Even: 3 Jumping Muscle-Ups (bar or ring)
C) 3 Rounds:
- 6 Ring Rows
- 6 Push Press
- 10s Hollow Hold
Week 7 – Muscle-Up Skill Focus
A) 3 Rounds:
- 3 Strict Pull-Ups
- 2 High Pulls (focus on vertical pull)
- 2 Muscle-Up Transitions
B) EMOM 10
Alt:
- 3-4 Kipping Pull-Ups or CTB
- 2 Attempts Bar or Ring Muscle-Up
C) 3 Sets:
- 15s Support Hold on Rings
- 10 DB Bent Rows
- 15s Arch Hold
Week 8 – High Volume + Hold
A) 3 Rounds for Quality:
- 6 Pull-Ups
- 4 CTB
- 2 Muscle-Up Attempts or Transitions
B) EMOM 10
Odd: Max unbroken CTB
Even: 30s Ring Support Hold
C) 3 Rounds:
- 10 Curls
- 10 Ring Rows
- 10s Hang from Rings
Week 9 – Pre-Test Primer
**A) 4×2 Weighted Pull-Ups (or 4×6 strict)
B) 3 Sets:
- 3-5 Muscle-Up Attempts
- 6 CTB
- 10 Kip Swings
C) 3 Rounds:
- 10 DB Row
- 10 Banded Pull-Downs
- 20s Hollow Hold
Week 10 – Final Test Day!
A) Retest Max Strict Pull-Ups
B) Max Set of Unbroken Kipping Pull-Ups / CTB / Muscle-Ups
C) Record Total Volume: Pull-Ups + Skills Completed
✅
Track Your Progress Weekly
- Strict Pull-Up Max
- Scaled Version Progress (band, ring row, jumping)
- Skill reps: CTB, Muscle-Ups
- Total volume per EMOM/AMRAP
