Welcome to Episode 17 of the Bloom to Fit Workout of the Week series.
Today I have something different to share with you. This week’s workout can be used either on its own or as an intense finisher for any workouts that involve pulling.
Again, I encourage you to use a modified version (either a regression or progression) if you need to. Challenge your limits but always make sure you’re listening to your body and acting accordingly.
B2F Workout of the Week Episode 17: Pull-Up Renegades
Total time estimate to complete the workout: 15 minutes
What You’ll Need:
For this workout, you’ll need a pull-up bar and a timer.
Before your workout:
It is essential that you do a proper warm-up before you start the workout. This will prep your body for the intense nature of the metabolic workout. Your warm-up should consist of the following
- A few minutes of light aerobic activity,
- Corrective stretches (optional),
- A series of mobility movements.
For details on how to structure a good warm-up, see the Perfect Warm-up Series.
Note: if you are using this workout as a finisher, it is not necessary to do a warm-up beforehand. Just go straight from your training session to the finisher.
This week’s workout is Pull-up Renegades.
This is a simple finisher-style workout that is made up of two exercises: pull-ups and mountain climbers.
What I want you to do is set your timer to 5 minutes and continuously alternate between:
- 2 pull-ups,
- 10 mountain climbers.
Your objective is to complete as many rounds of these two exercises as you can within the given time limit. You can rest as much as you need to, but the timer doesn’t stop until the time is up. Make sure to jot down your number of rounds achieved in your training journal.
For the pull-ups, you are free to use whichever grip you want: overhand, underhand, hammer, etc. Feel free to mix it up throughout the workout.
Here’s what the workout looks like:
Click play to watch the video.
After your workout
When your timer is done, start your cool-down session.
DO NOT sit or lay down. You need to gradually reduce your heart rate. Walk around taking deep breaths, do jumping jacks, or jump rope for a few minutes until your heart rates comes down.
Once your heart rate is normalized, finish your workout by going through a series of static stretches. You can click here for a full list of static stretches you can use.
Important muscles to be stretched for this specific workout: lats, shoulders, arms, lower back.
Progressions and Regressions
There are a number of ways you can make this workout harder or easier, depending on your current fitness level and limitations.
Here are ways you can make the workout easier:
- Do only one pull-up per round,
- If you can’t do regular pull-ups, use assisted pull-ups instead (with a chair or resistance band),
- Shorten your workout to 3 minutes but take no breaks.
Here are ways you can make the workout more challenging:
- Use a wide overhand grip for all pull-up repetitions,
- Do 3-5 pull-ups per round,
- Do 30 mountain climbers per round,
- Extend your workout to 8-10 minutes.
I used this workout finisher right after a training session that consisted of barbell rows and one-handed kettlebell swings, so my posterior chain was already toast. The pull-ups really did a great number on my lats and was a great way to end the day.
Mountain climbers are a great alternating exercises because they give your posterior chain a break while adding a conditioning and core strengthening/stabilizing component to the workout.
If you want to use this as a workout on its own, simply extend the timer to 10 minutes and see how many rounds you can hit. I’ve also done this style of workout before without a timer where instead I simply went until I could no longer do pull-ups. I started with three pull-ups per round, moved down to two pull-ups per round when three became too tough, then finally down to one pull-up per round when two became too difficult. My workout ended when I couldn’t do even one pull-up per round.
Download the PDF
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I hope you guys enjoy the workout. If you have any questions about it, please don’t hesitate to ask in the comment section below. Also, once you try it, please do me a favor and leave your feedback below!