Exercises
Round 1
1
Explosive Pull-Up
6x1 singles, chest to bar Start from a full dead hang — arms completely straight
View skill →2
Gironda Chin-Up
10 Wide supinated grip — wider than shoulder width
View skill →3
Explosive Pull-Up
6x1 second set Start from a full dead hang — arms completely straight
View skill →4
5
Archer Pull-Up
5 each Wide grip to start
View skill →6
Wide Grip Pull-Up
20 Start from a full dead hang — arms completely straight
View skill → Round 2
7
8
Chin-Up
10 Underhand grip, hands roughly shoulder-width
View skill →9
10
Round 3 (x2)
11
Australian Pull-Up
40 Body in a straight plank — do not let hips sag
View skill →12
13
14
Pelican Curl
10 Start in ring support position (like top of dip)
View skill →