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Strict pull-ups are one of the most challenging yet rewarding bodyweight exercises that can significantly enhance your upper body strength and overall fitness. Unfortunately, a lot of people see the word ‘strict pull-ups’ in a workout and are instantly defeated. If you’re in that boat, don’t worry; like any worthwhile goal, with a dedicated plan, there’s hope! The journey towards mastering this movement begins with understanding the intricate interplay of muscle groups involved, the importance of balanced training, and the critical role of mobility work.
Of course, it was only a matter of time before CrossFit caught on to what most of the endurance world already knew. Most elite endurance athletes spend anywhere between 60-80% of their total conditioning time in Zone 2. The more volume they have in their training, the bigger the Zone 2 percentage. This has been proven through data from different elite coaches in different sports and in the scientific literature.
Putting together a strength-focused functional fitness program/cycle doesn’t need to be as difficult as it sounds. If you stick to the principles I’m going to outline here, you should be able to put together an effective program that gets you stronger and better conditioned.
Sandbags are like the unsung heroes of the fitness world. If we’re talking about functional fitness (training that prepares you for everyday life), I’m not sure there’s another fitness discipline that meets that definition better. Think about it, you’re lifting an odd object off the floor, carrying it in different positions, putting it overhead – the things we do in the normal course of a day. The last time you had to pick something off the floor and carry it (outside of the gym, of course), did it look more like a barbell or a sandbag?
When it comes to strength and the CrossFit athlete, one thing is undeniable: everything else equal, a stronger athlete is a better athlete. The most obvious example of this is when testing athletes for a one-rep max, much like Powerlifting. At the 2020 CrossFit Games, athletes competed in the CrossFit Total, which seeks to find the sum of an athlete’s max back squat, deadlift, and strict shoulder press. In events like this, the stronger athlete wins; there’s no question about that. These types of events embody the definition of absolute strength – the ability to produce force against resistance.
Comp Ready Program
Whether you're a seasoned competitor or just starting your competitive journey, this program is specifically designed for athletes looking to gain an edge in the Sport of Fitness. Our Comp Ready program is highly structured and methodical. Our goal is simple: to maximize your strength, endurance, skills, mental fortitude, and athlete IQ. This program requires an absolute level of commitment, but if you're looking to take your fitness to the next level, this is the program for you!
Most days will have 3-5 training pieces. These can include prep, weightlifting, strength, gymnastics, conditioning, monostructural endurance (bike, run, row), and accessory work, for example.
Most training days will range between 90-120 minutes. However, while volume and intensity are important, so is recovery—that's exactly why the volume and intensity of each training day will vary from day to day. On some days volume will be high, on others it will be a lot lower. Some days you'll consistently be asked to go hard while other day's workouts will call for you to go at 70-75% effort pace.
Training will follow a 3 days on, 1 day off, 2 days on, 1 day off routine. We'll schedule training on Mon, Tue, Wed, Fri, and Saturday. Thursday and Sunday will be scheduled recovery days.
$20 / month1-Month Free Trial
The 6-Week At-Home Fitness Program
Simply put, I developed this program as a way to maximize what your body is capable of. All from the comfort of your own home!
Do you want to burn fat & build more muscle mass and definition? Do you want to increase your energy levels, move better, AND look better?
Using your own bodyweight 💪 and a few bands that you can get for under $10, I'll show you how to build more defined legs, arms, shoulders, etc., that can move through a full range of motion and perform as needed in everyday life.
-The 6-Week 'Functional Pump At-Home' -Training Program
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What Our Customers Are Saying
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I love my CrossFit box but needed some additional programming to help improve my lungs (my engine). This 12-week program is just what I was looking for! I supplement my normal routine with this program and am very pleased. If you are thinking of purchasing, do it! You will not be disappointed.
Arizona, United States
Reviewing Engine Builder: A 12-Week Endurance Program
Thank you for this book. It has been a great way to get back into my training and the WODS are fantastic. So beneficial to have everything at hand when preparing my home trainiing. The after support has also been very good.
Reviewing Training Day: 400+ Original WODs to Incorporate in Your Training
Best functional workout book.
So much variety and a great range of workouts from beginners to advanced.
Reynella, South Australia
Reviewing Training Day Bundle #1
Got stronger and bigger legs💪🏼
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Reviewing Squat Gainz Volume #1
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