Varied Not Random - First Strict Pull-up

BTWB First Strict Pull-Up Program - Varied Not Random Programs BWTB’s First Strict 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 one of the pivotal functional fitness movements, potentially opening the door to more advanced movements like the Kipping Bar Pull-Up or Kipping Bar Muscle-Up. As a prerequisite, athletes should already be able to complete 5 full range of motion ring rows with their feet under the rings, and be able to hang from a bar for 5-10 seconds. Each session of the program involves a warm-up and 2-3 functional fitness skills and drills to develop upper body pulling strength as well as core strength, the two key components of this movement. These skills and drills will consist of a mix of pull-up bar and ring work, static and dynamic movement, plus accessory work. They’ll also highlight the importance of the hollow body position as well as lat activation and development. 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 Strict 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. Am I Ready? Before starting this program, BTWB recommends that you’re already able to complete 5 full range of motion ring rows with your feet under the rings. In addition, you should be able to hang from a bar for 5-10 seconds. Mastering the Ring Row and Bar Hang can be critical to your safety and success in this program.