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10-Minute Pull-Up Workouts to Improve Your Personal Record

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10-Minute Pull-Up Workouts to Improve Your Personal Record
Presented by Spartan Training®

This week, master pull-ups by incorporating 10-minute pull-up workouts into your strength exercises every day. If you are unable to complete the pull-ups at any point, simply do a dead hang to build strength in your shoulders and back. The most important part of this process will be continuing to confront the pull-up bar day after day and making it an integral part of your training. This will help you integrate your strength training to crush obstacles which require pulling your bodyweight up on the OCR course.

Pull-Up Workouts: 10 Minutes Is All You Need

Monday Pull-Up Workout: 10 Minute Burpee Pull-up Breakdown

Learn how to do a burpee pull-up today.

- 2 minute jumping jacks/seal jacks
- 1 minute squats
- 1 minute squat thrusts
- 1 minute squat thrusts with push ups
- 1 minute pull-ups (hard, fast).
- 1 minute rest (jog in place)
- 1 minute burpee pull-ups (moderate intensity)
- 1 minute rest (jog in place)
- 1 minute burpee-pull-ups (slow and steady, but solid)

Related: How to Increase Pull-Ups From 0 to 30

Tuesday Pull-Up Workout: Pull-Up Ladder

Start your timer for 10 minutes.

  1. Do 1 pull-up. Rest 5 seconds.
  2. Do 2 pull-ups. Rest 5 seconds.
  3. Do 3 pull-ups. Rest 5 seconds.
  4. Do 4 pull-ups....

When you reach a point in your consecutive pull-ups that you need to stop and rest, it's time to do so. Start back at 1.

Wednesday: Pull-Up Strength Conditioning

- 1 minute pull-ups or dead hang
- 1 minute burpees
- 1 minute running

    Repeat x 3

    Related: Strict Pull-Ups: How to Master Them Using Mobility & Strength Exercises

    Thursday: Rest Day

    Stretch, foam roll and try these yoga poses for recovery to improve your flexibility and mobility.

    Friday: Pull-ups EMOM

    A classic pull-ups exercise: Do pull-ups every minute, on the minute. Can you do 3 per minute? That's 30 pull-ups in 10 minutes.

    Related: How to Do Perfect Pull-Ups in 28 Days: A Step-by-Step Plan

    Saturday: Run and Pull-ups

    Try this workout on a treadmill next to a pull-up bar.

    - Run 1 minute.
    - 1 minute slow and steady pull-ups or dead hang.

      Repeat x 5

      (For a full endurance workout do this form of pull-ups exercise for up to 30 minutes.)

      Sunday: Rest Day

      Stretch, foam roll and try these yoga poses for recovery to improve your flexibility and mobility.

      Amp up your fitness and wellness routine NOW. Click here to find a Spartan Race close to you!

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      The Spartan Editors

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