January + February 2022:
Pull-up Performance
Workout Overviews
Workout A
Fresh Year Flex
STRENGTH
1. Flexed-arm hang from bench/box
3 x 5-15 seconds
P2: 4 sets
Rest 2 minutes
Mobility filler: Single leg adductor rockbacks x 5-10 RL
2A. DB paused hip thrust
3 x 8-10
P2: add tempo on lowering
2B. Bent over single arm DB row
3 x 6-8 RL
P2: from bird dog
Rest 30-60 seconds
3A. Skater step up
3 x 6-8 RL
P2: add side lunge
3B. Seated band/cable chest press
3 x 10-12
P2: add tempo on retraction
Rest 30-60 seconds
IF TIME CORE FINISHER:
Perform 2-3 rounds total, 30 seconds each move, 15 seconds rest.
- Farmer’s carries
- Band or cable resisted dead bug
Workout B
Hangin’ Out
STRENGTH
1. Dead arm hang
3 x 5-30 seconds
P2: 4 sets
Rest 2 minutes
Mobility filler: Hip flexor prying x 5-10 RL
2. Kickstand DB deadlift
3 x 6-8 RL
P2: kickstand BB deadlift or increase reps
Rest 60-90 seconds
Mobility filler: Supine scapular protraction and retraction x 10-15
3A. Tall kneeling landmine press
3 x 8-10
P2: band resisted
3B. Wall single leg bridges with heel up
3 x 8-10 RL
P2: increase reps
Rest 30-60 seconds
4. Plank + single arm band or cable row
3 x 8-10 RL
P2: add pause
Rest 30-60 seconds
IF TIME CARDIO FINISHER:
Complete each move for 60 seconds, then 45 seconds, then 30 seconds, then 15 seconds for a total of four rounds. Rest as needed.
- Kettlebell squat > clean
- Kettlebell swings
- Run the stairs or high knees
Workout C
Strong Resolve
STRENGTH
1. Band assisted pull up
3 x 6-8
P2: 4 sets
Rest 2 minutes
Core + glute filler: Single leg isometric glute bridge with lowering
2A. Landmine squat
3 x 8-10
P2: add pause
2B. Tempo push-up
3 x 8-10
P2: add plank tap
Rest 30-60 seconds
3A. 1 racked Bulgarian split squat
3 x 6-8 RL
P2: add 1.5 reps
3B. Band or cable face pulls
2-3 x 10-15
P2: add pause
Rest 30-60 seconds
IF TIME CORE FINISHER:
Perform 2-3 rounds.
- Slow mountain climbers x 8-10 RL
- Pallof press with return to start x 8-10 RL
Weekend Warrior
Winter Warm Up
Cash In 1-2x:
- Band pull aparts x 10-15
- Bodyweight squats x 10-15
- Bodyweight lunge trio x 5 RL
Pair 1 (3-4 x 45 seconds):
- Step up to knee raise
- Alternating hammer curls
Pair 2 (3-4 x 45 seconds):
- Squat to box jump
- Single arm triceps kickbacks
Pair 3 (3-4 x 45 seconds):
- Skater hops
- Tempo diagonal biceps curls
Pair 4 (3-4 x 45 seconds):
- Run up + down stairs
- Triceps dips
Cash Out:
- Breathe in child’s pose
Rest 1 minute between pairs. Complete 3 rounds for an 18-minute workout or 4 rounds for a 24-minute workout
Warm-Up Flow
Sample Full Body Warm-up
Cat/cow x 5-10
Quadruped rotations x 5-10 RL
Feet elevated hamstring breathing with arms extended x 5 breaths
Feet elevated hamstring bridges with arms extended x 10-15
Heels elevated foam roller wall squats with arms extended x 10-15
Side lunge with reach and row x 5-10 RL
Additional Resources
PULL-UPS
How to do a Pull-Up: Everything You Need to Know
NEW YEARS: GET GROUNDED
January Reflecting + Intention Setting for the Year
FIND THE TIME FEBRUARY CHALLENGE