Anda di halaman 1dari 4

Beginner

If you are not able to do at least 1 full pull up, you can start with this routine. Take 1
minute rest between each set. More if needed.

Week number

Day 1

6x negatives

7x negatives

8x negatives

9x negatives

10x negatives

Day 2

2x 5 neg. pull ups

2x 6 neg. pull ups

2x 7 neg. pull ups

2x 8 neg. pull ups

2x 9 neg. pull ups

Day 3

3x 3 negatives

3x 4 negatives

3x 5 negatives

3x 6 negatives

3x 1 pull up

Intermediate
If you are able to do 2 full pull ups you can start adding repetitions until you reach 6 full
repetitions. You can use the following routine to do so. Take 1 minute rest between the
sets, more if needed.

Week number

Day 1

2 pull ups, 8x negatives

3 pull ups, 9x negatives

4 pull ups, 10x negatives

5 pull ups, 12x negatives

4x 3 pull ups

Day 2

4x 1 pull ups

3x 2 pull ups

3x 3 pull ups

5x 2 pull ups

6x 2 pull ups

Day 3

2x 2 pull ups

2x 3 pull ups

3x 3 pull ups

2x 4 pull ups

6 pull ups, 14 negatives

Advanced
If you have completed the two routines above or if you were already able to do 6 or
more pull ups, you can use this routine to build up the amount of repetitions to 15 pull
ups! Take 1 minute of rest between each set. More if needed.

Week number

Day 1

2x 5 pull ups

2x 6 pull ups

2x 7 pull ups

2x 8 pull ups

2x 9 pull ups

Day 2

3x 4 pull ups

4x 4 pull ups

4x 5 pull ups

3x 6 pull ups

2x maximum pull ups

Day 3

8 pull ups

10 pull ups

12 pull ups

13 pull ups

15 pull ups

Qu tiene usted que la gente hace durante WODs que no pueden hacer
ellos???? Pull ups principiante o???

S.

Nos acercamos a la fuerza como la resistencia. As que nos dedicamos prctica


y tiempo especfico para ello. Aqu sera un esquema:

Da 1
El uso de la banda ms ligera posible:
2 pull ups EMOM durante veinte minutos

Da 2
misma banda de

3 series mximas de pull ups 3-5:00 entre series

Da 3
Si usted fuera capaz de completar las 2 pull ups fcilmente
3 pull ups EMOM de catorce minutos

si se repite da 1

Da 4
sets 3 max de pull ups 3-5:00 entre series

Da 5
Si usted fuera capaz de completar los 3 pull ups hacer
4 pull ups EMOM durante diez minutos

Repita el primer da o el da 3 si es necesario


continuar con el patrn hasta que son capaces de hacer 8 cada minuto en el
minuto durante 5 minutos, a continuacin, utilizar una banda ms clara y
empezar de nuevo a las 2