CrossFit Pull-Up Program | How to Get Pull-Ups Quickly

This program is for athletes who do not quite have pullups or maybe only have a few. The goal is to build pure pulling power and strength. The emphasis will be on pure pulling strength.

You should attempt to do a full, kipping chest-to-bar pullup any time you feel you are ready throughout the program. Most workouts can be done in 5-15 minutes assuming that you are already warmed up. Make sure you balance out all the pulling with a few sets of a pressing exercise at least 2x/week. 3 sets of 10 of pushups or dips works perfectly.

ME = Max Effort

Give yourself at least two days between these workouts

Workout 1
Pronated ring Rows 3 x ME Rest 90 sec. (goal 10-12 reps)

4 x 3 Eccentric Pullup 3-ct. lower *Use a box to jump and hold above the bar, hold, then lower for 3 seconds. Repeat by jumping above the bar. You DO NOT have to start with a pullup.

Workout 2
5 x 5 Australian Pullups. Angle your body so that you cannot do more than 5.

Workout 3
4 x 3 Pull to Stand

Workout 4
5 x 3 Ring Rows.  Angle your body so that you cannot do more than 3 rows.

1 Arm Rows 4 x 10 each arm. Heavy as possible.

Workout 5
Australian Pullups 3 x ME Rest 90 sec. (goal 10-12 reps)

4 x 3 Eccentric Pullup 3-ct. lower

Workout 6
5.5.3.1.1.1.1.1. Pronated ring Rows

Scale your body angle so that you cannot do more than the rx reps. Put feet on box with a weight on your stomach if necessary.

Workout 7
6 x 3 Pull to Stand

Workout 8
5 x 5 Australian Pullups.

Scale your body angle so that you cannot do more than the rx reps. Put feet on box with a weight on your stomach if necessary.

Workout 9
1 Arm Rows 4 x 8 each arm. Heavy as possible.

Workout 10
5.5.3.1.1.1.1.1. Ring Rows

Scale your body angle so that you cannot do more than the rx reps. Put feet on box with a weight on your stomach if necessary.

Workout 11
7 x 3 Pull to Stand

Workout 12
5.5.3.1.1.1.1.1.  Australian Pullups

Scale your body angle so that you cannot do more than the rx reps. Put feet on box with a weight on your stomach.

Workout 13
5 x 3 Eccentric Pullup 3-ct. lower

1 Arm Rows 4 x 6 each arm. Heavy as possible.

Workout 14
5 x 3 Pronated ring Rows

Focus on exploding out of the bottom.