Varied Not Random - First Kipping Pull-up

BTWB First Kipping Pull-Up Program - Varied Not Random Programs BWTB’s First Kipping Pull-Up program is part of the Varied Not Random series, curated by CrossFit coaching legends Pat Sherwood and Adrian Bozman. Across 20 training sessions, this cycle will help athletes master this popular and iconic gymnastics movement, utilizing the strength already gained from the strict pull-up and adding in new elements of technique and explosiveness. As a prerequisite, athletes should already be able to perform 5 Strict Pull-ups. Each session of the program involves a warm-up and 2-3 functional fitness skills and drills to develop upper body pulling strength, lat activation, core control, and body awareness; all of which are key components of this movement. Athletes will learn to utilize momentum to their advantage; an important technique that will help add more intensity to workouts down the road. The skills and drills included in the program will consist of a mix of lat activation and lat strength work, kip swing development, and kipping control drills. They’ll also highlight the importance of the hollow body position as well as active holds and core work. Because the athlete’s skill is tested at the beginning of the program, their progress will be much easier to gauge as the weeks go on. The First Kipping Pull-Up Program is self-paced, meaning it can supplement a current fitness routine or become a strict focus. BTWB recommends completing 2-3 sessions per week to complete the program within a range of 6-10 weeks. This recommendation is based on achieving the sweet spot of exposing the muscles to the stimuli while ensuring the right amount of recovery. Am I Ready? BTWB recommends that you’re able to complete 5 full reps of a strict pull-up before attempting this program. This prerequisite can be critical to your safety and success in the program.