Improve Your Pull-Ups

Train Your Weakness

Functional Fitness, Functional Training
Coaches
Brent Fikowski, Bobby Dee and Jeremy Meredith

Improve your pull-ups with just 3 sessions a week.

This Train Your Weakness FOCUSED programming will have your pull-ups improving in 6 weeks.

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Add-On Progression Programming
Train Your Weakness is an add-on program to your current fitness regime. Dedicate an extra 30 minutes, three times a week, for 6 weeks to see results.a
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Coach's Notes Included
Each session will have your coach's insights about why you are doing the movement, recovery notes, and more - so you can be sure each step of the way.
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Created By The Best
Every single Train Your Weakness programs are forged out of many years of elite CrossFit® experience.
Features
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Programming 3 days per week
This Train Your Weakness FOCUSED programming will have pull-ups improving in 6 weeks.
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Demo Video
Every single movement is equipped with a demo video so you're never guessing what to do or how to do it.
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Detailed, expert instruction
Beyond just sets and reps, expect to have every detail you need to execute the program to perfection.
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Delivered through TrainHeroic
We've partnered with the best tech in training so that you get the training experience that you deserve.
Equipment
Required
Pull-Up Bar // Barbell // Bands
Recommended
CrossFit Gym
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Sample Week
Week 1 of 6-week program
Sunday
Week 1 Session 1

Warm Up (5min)

A

10 up and down dogs 10 alternating chest stretch 10 alternating child's pose lat stretch No rest + 2 sets: 5 very easy strict pull-ups Rest 30 seconds between sets Coaches Note: Use a band for pull ups if needed. Right from the get-go, lets get in the habit of squeezing the shoulder blades DOWN and BACK before pulling. This will ensure a symmetrical pull and the avoidance of compensation to one side (EX: shrugging).

B1

Pull-Ups: Max Load Strict Pull Up

1 x 1 @ MAX lb

B2

Strict Pull-Ups

1 x MAX

C

Pull-Ups: Barbell Row

4 x 8

Control (5min)

D

3 sets: 10 cat and cow stretches 30 seconds hollow hold or hollow rock (choose 1 of the 3 levels below) No rest Level 1 hollow hold - hollow tuck: Laying on your back, start by tucking your knees to your chest and bringing heels to your butt. Keep your knees to your chest, lift your upper back off the floor and imagine bringing your chest to meet your knees as you reach your arms past your legs. Level 2 hollow hold: Start in the Hollow Tuck position. Keep squeezing knees to chest and curl shoulders off the ground. Raise arms overhead as if to dive into a pool. Raising arms overhead will cause you to want to relax your shoulders to the floor. Stay strong and curl whole upper back off the floor. Level 3 hollow hold / hollow rock: You can start extending one or both legs and begin to rock back and forth. Only your lower back should be in contact with the floor. If lower back lifts off the floor then return to level 1 or level 2.

Tuesday
Week 1 Session 2

Warm-up (5min)

A

2 Rounds: 10 up and down dogs 30 seconds active hang from pull-up bar No rest + 2 sets: 5 very easy assisted strict pull-ups Rest 30 seconds between sets While warming up for your pull-ups, set the intention for your heavier sets to come. Imagine that you are pulling strong and fast as you drive your elbows down towards the floor, reaching your chin all the way over the bar.

Specific 1 (8min)

B

3 sets: 5 assisted strict pull-ups* *Use a difficulty that feels like you could do 6-7 reps in each set Rest 60 seconds between sets

Strength (5min)

C

5 sets: 30 seconds hollow hold - Level 1, 2, or 3 30 seconds rest Repeat Level 1 hollow hold - hollow tuck: Laying on your back, start by tucking your knees to your chest and bringing heels to your butt. Keep your knees to your chest, lift your upper back off the floor and imagine bringing your chest to meet your knees as you reach your arms past your legs. Level 2 hollow hold: Start in the Hollow Tuck position. Keep squeezing knees to chest and curl shoulders off the ground. Raise arms overhead as if to dive into a pool. Raising arms overhead will cause you to want to relax your shoulders to the floor. Stay strong and curl whole upper back off the floor. Level 3 hollow hold / hollow rock: You can start extending one or both legs and begin to rock back and forth. Only your lower back should be in contact with the floor. If lower back lifts off the floor then return to level 1 or level 2

Control (5 min)

D

3 sets: 30 seconds superman hold 30 seconds child's pose No rest

Thursday
Week 1 Session 3

Warm-up (5min)

A

1 round: 10 backwards shoulder shrugs 10 forwards shoulder shrugs 10 forwards/backward arm-swings 10 forward arm circles 10 backward arm circles 20 alternating German arm-swings + 2 sets: 5 very easy assisted strict pull-ups Rest 30 seconds between sets Coach's Note: Today, focus on full range of motion during your warm-up pull-ups. Really allow yourself to relax into the hang then pull your chin all the way over the bar. Use a level of assistance that makes them easy, we should be using a difficulty that feels like a 10-12 rep max.

B

Pull-ups: Pause Dumbbell Row - 3 Second Descent

4 x 12

C

Pull-ups: Seated Band Lat Pull Downs

3 x 15

D

Pull-ups: Supinated Grip Dumbbell Bicep Curls

3 x 15

E

Pull-Ups: Banded Tricep Extensions

3 x 15

F

Pull-Ups: Farmers Hold

3 x 60

Coaches
coach-avatar Brent Fikowski

Brent has been a CrossFit Regionals athlete since 2013 and a CrossFit Games athlete since 2016. He is nicknamed "The Professor" because of his deliberate and thoughtful approach to training. He also started The Professor Project in 2018, helping athletes become more efficient in movement, mindset, and more.

coach-avatar Bobby Dee

By focusing on Brent's weaknesses, they qualified for the CrossFit® Games and landed on the podium. The caliber of athletes Bobby Dee has coached is matched by his own personal achievements. He holds a Masters in Chiropractic, has elite history in the military, podium finisher in Australia’s Strongest Man, completed an Iron Man, an ultramarathon and competed at a high level in rugby and CrossFit®.

coach-avatar Jeremy Meredith

2-time CrossFit® Games individual competitor and 9-time regionals athlete, Jeremy is a Level 2 Certified CrossFit® Trainer and owner of CrossFit® Vernon in Vernon, BC, Canada. Jeremy made his first trip to the CrossFit® Games in Carson, California, following that with a repeat trip in 2012.

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Train Your Weakness

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Improve Your Pull-Ups