Pullup Progression

Skill Definition of Mastery In WOD scale
1 Static Hollow Body Hold on rings

30 sec hollow body hold with body parallel to ground Angled strict ring rows
Static Hang from Bar

35 second static hang
2 Strict Ring Rows

3 sets of 10 strict ring rows with body parallel ground at full arm extension.  Rest 1 minute between sets Reduced Angle Strict Ring Rows
3 Strict Banded Pullups

10 strict at the smallest band Strict Banded Pullups
Negative Pullups

4 sets of 5 reps of 5 sec negatives
4 Strict Pullups

5 strict pullups Strict until form fails, then banded
Kip Swing (no pullup)

10 Kip swings (no pullup)
5 Kipping Pullups

20 unbroken kipping pullups Kipping Pullups (NOT Butterfly)
Weighted Pullups Strict pullup with 30% of bodyweight
6 Butterfly Kip Reserved for competition Kipping Pullups (NOT Butterfly)
In developing butterfly as a skill, limit volume to 10 per set and no more than 40 in a training session. It is difficult to butterfly without damaging the shoulder
Developmental Mobility:

  • Shoulder External Rotation
  • Thoracic Spine
  • Shoulder Internal Rotation
  • Elbow