What is a good score for Weighted Pull-Up 1RM?

Good scores for Weighted Pull-Up 1RM depend on your fitness level: Elite athletes perform over 0lb, advanced athletes target 25lb-0lb, intermediate athletes aim for 70lb-25lb, and beginners should focus on proper form over hitting 70lb.

What is considered a good Weighted Pull-Up 1RM score?

A good Weighted Pull-Up 1RM score for most CrossFit athletes is between 70lb-25lb (intermediate level). Elite scores are over 0lb, but focus on consistent movement and proper form rather than just numbers.

What should I aim for in Weighted Pull-Up 1RM?

Your Weighted Pull-Up 1RM target should match your fitness level. Beginners should aim for around 70lb with good form, while advanced athletes can target 25lb-0lb. Always prioritize proper movement over maximum reps.

How do I scale Weighted Pull-Up 1RM?

Weighted Pull-Up 1RM can be scaled by reducing weights, modifying movements (like assisted pull-ups), or adjusting volume. Consult with a coach for personalized scaling options.

What muscles does Weighted Pull-Up 1RM work?

Weighted Pull-Up 1RM is a full-body workout that develops multiple fitness domains.

Workout Description

Maximum weight (in lbs) added for a single successful pull-up.

Why This Workout Is Very Hard

A 1RM weighted pull-up demands advanced upper-body pulling strength, scapular control, and strict mechanics with heavy external load. While total volume is low, the intensity and technical standards are high. Many athletes will not add load, and those who can will approach near-maximal efforts, making the session neurologically taxing and highly skill-dependent.

Training Focus

This workout develops the following fitness attributes:

Strength (10/10): Primary stimulus is maximal pulling strength. Athletes recruit high-threshold motor units to complete a single strict rep under heavy external load.
Power (6/10): A strong, crisp pull from a dead hang benefits from rate of force development, though it’s not as ballistic as Olympic lifts.
Stamina (2/10): Low total reps across attempts. Some muscular endurance needed to maintain strict positions and control during multiple singles, but not a sustained volume challenge.
Flexibility (2/10): Basic shoulder, thoracic, and elbow range of motion required. No unusual positions beyond full hang and chin-over-bar, but adequate mobility supports solid mechanics.
Speed (2/10): No cycling or sprinting. Deliberate singles with planned rest; speed matters only in a strong, confident pull without grinding excessively.
Endurance (1/10): Minimal cardiovascular demand. Short single attempts with long rests won’t elevate heart rate significantly. The session is neurological and strength-focused rather than aerobic or cyclical.

Scaling Options

Scale to: Heaviest strict pull-up without added load • 1RM chin-up (supinated) if stronger than pull-up • 1RM band-assisted strict pull-up (note band used)

Scaling Explanation

Each option preserves the intent: a maximal, strict single-rep vertical pull adjusted to your current strength while keeping standards and effort high.

Intended Stimulus

Heavy, focused singles with perfect standards. You should feel highly recruited in lats, biceps, and upper back, with a strong brace and zero momentum. Rest enough to make each attempt high quality. The goal is a clear, confident top single—no grinding reps, no soft range, and no kipping.

Coach Insight

Open with small jumps and lots of practice reps at light loads. Once within three attempts of your best, take 5–10 lb jumps and rest 2–3 minutes. The one tip: start every pull from a motionless dead hang with a brutal midline brace. Common mistakes: kipping to finish, loose core, rushing rests, and taking jumps that are too aggressive too early.

Benchmark Notes

Score is the heaviest external load (in pounds) successfully added for one strict pull-up. If you cannot add weight yet, your score is 0 lb. Progress through warm-up sets to a few heavy singles. Stop after a clear max or when form degrades.

Modality Profile

This is a single strict gymnastics movement performed with added load, but it remains a body control task rather than cyclical monostructural work or barbell/dumbbell lifting. The session is entirely focused on pulling strength and positions on the pull-up bar.

Similar Workouts to Weighted Pull-Up 1RM

If you enjoy Weighted Pull-Up 1RM, you might also like these similar CrossFit WODs:

CrossFit Total (84% similar) - Sum of the best of 3 attempts at each lift: Back Squat Shoulder Press Deadlift...
BAMF V2 (73% similar) - For Time 21 Push Jerks (185/125 lb) 15 Push Presses (155/105 lb) 9 Strict Presses (115/80 lb)...
Open 18.2A (72% similar) - Immediately following 18.2: 1 rep max Clean (Performed within 12 min total cap with 18.2)...
Open 21.4 (72% similar) - Immediately after 21.3, with remaining time until 15:00 mark: Establish 1RM of complex (Deadlift + C...
Open 23.2B (72% similar) - Establish 1RM thruster...
Open 15.1A (71% similar) - Immediately following 15.1, from 9:00-15:00 (6 minutes): 1-Rep-Max Clean-and-Jerk...
BAMF (71% similar) - For Time 21 Back Squats (225/155 lb) 15 Front Squats (205/145 lb) 9 Overhead Squats (185/135 lb)...
Olympic Weightlifting Total (71% similar) - Sum of the Best of Each Lift Snatch 1-1-1 reps Clean-and-Jerk 1-1-1 reps...

These WODs similar to Weighted Pull-Up 1RM share comparable training demands, time domains, and movement patterns.

Training Profile

Attribute	Score	Explanation
Endurance	1/10	Minimal cardiovascular demand. Short single attempts with long rests won’t elevate heart rate significantly. The session is neurological and strength-focused rather than aerobic or cyclical.
Stamina	2/10	Low total reps across attempts. Some muscular endurance needed to maintain strict positions and control during multiple singles, but not a sustained volume challenge.
Strength	10/10	Primary stimulus is maximal pulling strength. Athletes recruit high-threshold motor units to complete a single strict rep under heavy external load.
Flexibility	2/10	Basic shoulder, thoracic, and elbow range of motion required. No unusual positions beyond full hang and chin-over-bar, but adequate mobility supports solid mechanics.
Power	6/10	A strong, crisp pull from a dead hang benefits from rate of force development, though it’s not as ballistic as Olympic lifts.
Speed	2/10	No cycling or sprinting. Deliberate singles with planned rest; speed matters only in a strong, confident pull without grinding excessively.

Weighted Pull-Up 1RM

For Load Single Movement

Maximum weight (in lbs) added for a single successful pull-up.

Difficulty:

Very Hard

Modality:

Stimulus:

Insight:

Scaling:

Scale to: Heaviest strict pull-up without added load • 1RM chin-up (supinated) if stronger than pull-up • 1RM band-assisted strict pull-up (note band used)

Your Scores: