Rhythm
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Pull foundations

Chin-ups & volume

Build repeatable pulling work with chin-ups and rows.

3 MOVEMENTS — 8 SETS

START HERE IF
Able to complete four controlled chin-ups
BRING
High bar + low bar
THE STRUCTURE
3 movements · straight sets

YOUR SESSION

Every set. Every rest.

  1. 01

    Chin-Up

    3 sets × 4 reps

    120 sec between sets120 sec before next move
  2. 02

    Australian Row

    3 sets × 10 reps

    90 sec between sets90 sec before next move
  3. 03

    Hollow Hold

    2 sets × 20 sec

    60 sec between setsFinish after the final set

Make it yours.

Start at four chin-ups per set. Adjust reps rather than using momentum to finish a set.