Weighted pull-ups
2 warm-up sets, then 5 sets of 3 pull-ups at about 85% of your 2-rep max, 3 min rest.
- Slot
- Strength
- Focus
- Pulling strength
- Time
- 20 min
- Intensity
- High
- Injury risk
- Moderate
- Equipment
- Pull up bar, Added weight, Timer
How to do it
Find your 2-rep max: the heaviest total load (your bodyweight plus added weight) you can do 2 clean pull-ups with. For this session, use about 85% of that total. Example: 70 kg bodyweight + 30 kg added = 100 kg max; 85% is 85 kg, so add 15 kg. Do 2 easy warm-up sets, then 5 sets of 3 pull-ups, resting 3 minutes between sets.
When it fits
Training periods this block is tagged for in Blok Sessions.
- Strength Increase pulling and finger strength with controlled load.