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Gymnastics builder: pull-ups and toes-to-bar

Strict pull-ups and toes-to-bar on alternate minutes, with scaling for every level, then hollow rocks and L-sits: the pulling and core strength gymnastics depend on.

Level
Intermediate
Duration
40 min
Equipment
Pull-up bar, Gymnastic rings
Access
PremiumWorkout
Open with Premium

Who it’s for: Anyone working towards their first pull-ups or toes-to-bar, or towards doing more of them strict.

Pull-ups and toes-to-bar are the two bar movements that show up most in functional fitness workouts. This session builds them the right way round: strict reps first, on alternate minutes, then the hollow and L-sit positions that control a kip later on.

Pick the version of each movement you can do for every rep of every minute. For pull-ups that might be band-assisted pull-ups or ring rows; for toes-to-bar, knees-to-elbows or hanging knee raises. Kip swings are included only for those who already have three strict pull-ups.

What the session involves

  • A shoulder warm-up and hollow holds
  • Kip swing practice, for those with three strict pull-ups
  • EMOM 12: strict pull-ups and toes-to-bar on alternate minutes, with scaled options
  • Three rounds of hollow rocks and L-sit holds

What’s inside

  • Warm-up: shoulders and hollow holds
  • Skill: kip swing practice (only with three strict pull-ups)
  • EMOM 12 alternating pull-ups and toes-to-bar, each with its scaled versions
  • Core finisher: hollow rocks and L-sits

The full session is part of Premium.

See plans

Before you start

  • Build strict strength before kipping: a kip adds a lot of load to the shoulders.
  • This is general fitness information, not medical advice. If you have pain or an injury, see a doctor or physiotherapist before training.

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