New

Own The Pull

CJ Fitness

Strength & Conditioning
Coach
CJ Ward

This program is for athletes who’ve just achieved their first strict pull-up and refuse to let it be a one-off. It’s also for intermediate athletes stuck at 3–6 reps who know momentum isn’t the answer.

If you’re serious about building real upper-body strength, not just chasing kipping volume, this is for you.

Unlike generic pull-up challenges, this program follows structured progressions, controlled volume, and intelligent accessory work designed to build strength that actually carries over.

You won’t find random workouts or burnout sets here. You’ll find a clear plan, measurable progression, and a higher standard.

Because one strict rep isn’t the goal. Ownership is.

$15
Get Own The Pull
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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.
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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.
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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
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Access to your coach
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 3 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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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.
Equipment
Required
Pull up bar // Dumbbells // Bands
Recommended
Kettlebells
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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

Coach
More from CJ Fitness
coach-avatar CJ Ward

I'm CJ Ward and I've been coaching since 2012 and bring over a decade of experience in the fitness industry. I hold a Diploma in Sport and Personal Training and I am CrossFit Level 2 Trainer. I work with everyday individuals who want to get stronger, leaner, and more capable through structured, progressive training. No gimmicks. Just consistent work that delivers results.

FAQs
I can only do one strict pull-up. Is this for me?
Yes. This program is designed specifically for athletes who have just unlocked their first rep and want to build consistency and volume from there.
What if I can already do 5–8 strict reps?
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.
Can I run this alongside my regular CrossFit training?
Yes. The volume is structured to complement your current training, not bury you. It’s designed to build strength without excessive fatigue.
How many days per week is it?
Three focused sessions per week, with clear progressions and intent behind each session.
Will this help my kipping or butterfly pull-ups?
Indirectly, yes. Stronger strict capacity improves efficiency, endurance, and control when you return to dynamic work.
What results should I expect in 4 weeks?
Most athletes can expect improved rep consistency, better control, and measurable increases in strict capacity, provided they follow the structure.

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