CJ Fitness
Strength & Conditioning
Coach
CJ Ward
4 Weeks | 3 Days/Week | ~30 Minutes
A focused strict pull-up strength program built around positional control and repeatable strength.
This is not a high-volume challenge.
We train:
Active shoulder control
Mid-range strength
Slow, controlled eccentrics
Clean concentric reps
Strict capacity under light fatigue
1 sessions per week
Must use App app to view and log training
Program Training
Confidence That Carries Over
Hitting consistent strict pull-ups builds proof. Proof that you can commit, progress, and execute. That confidence doesn’t stay in the gym. It shows up in work, sport, and life.
Discipline Over Impulse
This program rewards patience and control. You’ll learn to value quality over ego. That shift in mindset changes how you approach challenges outside training.
Long-Term Resilience
Controlled pulling strength supports shoulder health and durability. You’re not just adding reps, you’re building a body that lasts.
Features
Access to your coach
Coaches who will hold you accountable and provide the feedback you need to grow
Programming 3 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coaches will push you harder, know you better, and keep you going longer, all through an app.
Sample Week
Week 1 of 4-week program
Sunday
Week 1 Day 1
A
Active hang
4 x 0:20
B
Scap pull ups
4 x 6
C
Ring Rows
4 x 8
D
Single Arm Farmer Walk
3 x 40
Tuesday
Week 1 Day 3
A
Chin over bar hold
1 x 90
B
Top down pull up
3 x 4
C
Feet Elevated Inverted Row
4 x 10
Thursday
Week 1 Day 5
A
Eccentric pull up
5 x 3
B
Ring row iso hold
3 x 0:15
Circuit
C
Every :45 x 6 minutes 1 slow eccentric pull up
FAQs
I can only do one strict pull-up. Is this for me?
What if I can already do 5–8 strict reps?
Can I run this alongside my regular CrossFit training?
How many days per week is it?
Will this help my kipping or butterfly pull-ups?
What results should I expect in 4 weeks?
Yes. This program is designed specifically for athletes who have just unlocked their first rep and want to build consistency and volume from there.
It’s still relevant. The structure will help you increase capacity, improve control, and build strength that carries over to higher-rep sets and kipping work.
Yes. The volume is structured to complement your current training, not bury you. It’s designed to build strength without excessive fatigue.
Three focused sessions per week, with clear progressions and intent behind each session.
Indirectly, yes. Stronger strict capacity improves efficiency, endurance, and control when you return to dynamic work.
Most athletes can expect improved rep consistency, better control, and measurable increases in strict capacity, provided they follow the structure.