Do you want to increase your overall upper body strength but don’t have much time? Try this lo-tech, hi-effect sequence based on 3 pulling movements.

Perform the following as one sequence on a pull up bar – the entire sequence should take you no more than 10-12 seconds. Use good form throughout and repeat as many times as you can.

If you are new to pull ups or would prefer to start at an easier level, you can perform the same sequence on a TRX (be sure to remain directly under the handles at all times).

  • Underhand, close-grip pull up
  • Overhand, close-grip pull up
  • Wide-grip pull up

So how did you do?

  • 1 cycle Hmmm….so so
  • 2 cycles Not bad
  • 3 cycles Now we’re getting somewhere
  • 4 cycles Wicked good
  • 5+ cycles Mad skillz!

Post your scores on Facebook or Instagram, and let us know how you get on!