Exercise Variation

Exercise
Ignore this exercise and all of its variations for all sections.
Progress or regress exercises to switch between easier and harder variations.
Progress or regress an exercise's progression level to switch to an easier or harder variation.

Pullups

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Assisted Pullups

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Prerequisites 3

Passive Hang

Requires proficiency of 50%
Manage
4 sets of 15-30s holds
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Rows

Requires proficiency of 50%
Manage

Bodyweight Rows

2 sets of 12-15 reps
☆ Hold the peak of each rep for 1s.
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Manage

Horizontal Rows

2 sets of 12-15 reps
☆ Hold the peak of each rep for 1s.
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Scapular Pullups

Requires proficiency of 50%
Manage
2 sets of 12-15 reps
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Postrequisites 3

Clutch Flags

Requires proficiency of 75%
Manage
4 sets of 15-30s holds
Manage
4 sets of 15-30s holds
Manage
4 sets of 15-30s holds
Manage
4 sets of 15-30s holds
Manage
4 sets of 15-30s holds
Manage
4 sets of 15-30s holds
Manage
4 sets of 15-30s holds
Manage
4 sets of 15-30s holds

Commando Pullups

Requires proficiency of 50%
Manage

Assisted Commando Pullups

2 sets of 12-15 reps (ea. side)
☆ Hold the peak of each rep for 1s.
Manage
2 sets of 12-15 reps (ea. side)
☆ Hold the peak of each rep for 1s.

Mixed Grip Pullups

Requires proficiency of 50%
Manage

Assisted Mixed Grip Pullups

2 sets of 12-15 reps (ea. side)
☆ Hold the peak of each rep for 1s.
Manage
2 sets of 12-15 reps (ea. side)
☆ Hold the peak of each rep for 1s.