Workout Description

Why This Workout Is Medium

This is a single-movement, short-duration test with straightforward standards but a high relative-strength demand. Many athletes will be limited by strict pulling strength and local muscular endurance rather than conditioning. Volume is self-limiting, and the skill is moderate (no dynamic gymnastics). It’s challenging for novices yet approachable and safe, with minimal systemic fatigue compared to multi-movement benchmarks.

Training Focus

This workout develops the following fitness attributes:

• Strength (7/10): High relative pulling strength is required to initiate each rep from a dead hang without momentum. Limited max strength will cap total reps even if endurance is decent, especially in later, grindy reps.
• Stamina (6/10): Upper-body and grip stamina determine output. Managing time under tension and consistent, quality reps is key. Athletes with better muscular endurance can maintain form longer and accumulate more reps before technical failure.
• Speed (3/10): Tempo matters for rhythm and minimizing time under tension, but sprinting reps degrades mechanics. Best results come from a steady cadence that preserves full range and strict standards.
• Power (2/10): Explosiveness is not emphasized. Reps should be smooth and controlled. Excess acceleration often leads to kipping or incomplete range, risking no-reps rather than improving your total.
• Endurance (2/10): Minimal cardio demand; heart rate rises slightly from bracing and sustained hang, but breathing is not the limiter. Local muscular fatigue in lats, biceps, and grip ends the set before aerobic capacity does.
• Flexibility (2/10): Requires adequate shoulder and thoracic mobility to achieve a full overhead hang and chin-over-bar position. Most athletes meet this with basic mobility; no extreme ranges or complex positions are needed.

Movements

• Pull-Up

Scaling Options

Scale to: Banded Strict Pull-Ups (light band) • Ring Rows (feet elevated, strict tempo) • Jumping Negatives (3–5s eccentric per rep)

Scaling Explanation

These options preserve the vertical pulling pattern and strict control while adjusting load and time under tension so athletes can accumulate quality reps and measure progress.

Intended Stimulus

A focused, high-effort set that tests strict pulling strength and local muscular endurance. You should feel a progressive burn through lats, biceps, and forearms while maintaining clean mechanics. Breathing is steady, but grip and upper back fatigue sharply toward failure. Push near your technical limit without sacrificing range of motion or introducing any kip.

Coach Insight

Warm up to a confident submax set, then commit to one best attempt. Use a smooth cadence, brief top pauses if needed, and protect your grip with a solid thumb-over or around-the-bar choice. The most important tip: stay strict. Any hip pop or knee kick is a no-rep—hold tension and pull straight. Common mistakes: rushing early reps, shallow chin-over-bar, cutting the lockout, and hanging too long at failure. Bail before form breaks.

Benchmark Notes

These levels reflect a wide spectrum: from athletes building their first strict pull-up to elite performers capable of large unbroken sets. Score the largest number of consecutive reps without coming off the bar or using kipping. Use these targets to track progress and choose appropriate scaling in training cycles.

Modality Profile

This is a pure gymnastics test: bodyweight pulling with no monostructural or external loading components. All demand is placed on strict upper-body pulling mechanics, midline control, and grip while hanging, with zero contribution from cardiovascular equipment or weightlifting implements.

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