Duration: 30 minutes
Trainer: Lacee
Video Type: Full Video

Welcome to class #1 in our Spring 2021 pull up program! It doesn't matter if you have zero pull ups or over five, this program will help you build a strong practice on the bar.

Please follow each class to the best of your ability; there will be x4 classes per week and we recommend completing x3 classes in order, followed by x1 rest day, the final class of the week, the x2 additional rest days.

Classes are meant to be done in sets of x4 before moving on; this means you will complete classes 1-4 then REPEAT 1-4 before moving on to class 5. This will continue 12 weeks (24 videos total). If you would like to follow the program without a video, all movements are listed below.

In the first session, Lacee leads you through a 16-minute set of upper body strength work, followed by bar work that fits all levels.

Equipment Recommendations:
x1 heavy kettlebell (farmer's carry weight)
x1 medium resistance band, towel or t-shirt
pull up bar

Program:
x4 rounds
40 seconds on, 20 seconds transition:
1. beast plank
2. seated halo (progress to 1/2 kneeling halos in rounds 3 and 4)
3. hollow body pulls (bent or straight legs)
4. farmer’s hold; alternate sides each interval (x2 left and right sides)

Bar Work:
Subtract two from your max number of pull ups. You will do x5 rounds of that number, resting up to 2 minutes between sets.

If you have a zero or a negative number, you will do half pull ups for a rep count of x6-8.

If you have a positive number, you’ll work that as your working set rep count of strict pull ups.