A series of 5min sessions you complete at the start of your session to develop the ability to do something.

Strict Pull-up (chest to bar or chin over bar)

• Session 1: TEST: Max unbroken strict chest to bar pull-ups.
• Session 2: Complete as many unbroken sets of ‘x’ strict chest to bar pull-ups in five minutes. Choose a number that will challenge you but still allow high volume.
• Session 3: Max unbroken strict chest to bar pull-ups (60s cap). Rest 60s. Three rounds.
• Session 4: ‘x’ strict chest to bar pull-ups every 15 seconds for five minutes. Choose a number that will challenge you.
• Session 5: Every minute for five rounds complete ‘x’ strict chest to bar pull-ups Choose a number that will challenge you.
• Session 6: In five minutes, progress as far through an unbroken strict chest to bar pull-up ladder as possible. That is, one strict chest to bar pull-up, two unbroken, three unbroken etc.

Kipping Pull-up (chest to bar or chin over bar)

• Session 1: TEST: Max unbroken kipping pull-ups (no extra kips between each rep) (two minute cap).
• Session 2: Complete as many unbroken sets of ‘x’ kipping pull-ups in five minutes. Choose a number that will challenge you but still allow high volume. No extra kip between reps.
• Session 3: Max unbroken kipping pull-ups (60s cap). Rest 60s. Three rounds. No extra kip between reps.
• Session 4: ‘x’ kipping pull-ups every 15 seconds for five minutes. Choose a number that will challenge you. No extra kip between reps.
• Session 5: Every minute for five rounds complete ‘x’ kipping pull-ups Choose a number that will challenge you. No extra kip between reps.
• Session 6: In five minutes, progress as far through an unbroken kipping pull-up ladder as possible. That is, one kipping pull-up, two unbroken, three unbroken etc. No extra kip between reps.

Butterfly Pull-up (apply for chest to bar or chin over bar)

• Session 1: TEST: Max unbroken butterfly pull-ups (two minute cap).
• Session 2: Complete as many unbroken sets of ‘x’ butterfly pull-ups in five minutes. Choose a number that will challenge you but still allow high volume.
• Session 3: Max unbroken butterfly pull-ups (60s cap). Rest 60s. Three rounds.
• Session 4: ‘x’ butterfly pull-ups every 15 seconds for five minutes. Choose a number that will challenge you.
• Session 5: Every minute for five rounds complete ‘x’ butterfly pull-ups Choose a number that will challenge you.
• Session 6: In five minutes, progress as far through an unbroken butterfly pull-up ladder as possible. That is, one butterfly pull-up, two unbroken, three unbroken etc. No extra kip between reps.