Rhythm
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Pull foundations

Clean pull-up practice

A focused session of pull-ups, rows and hanging knee raises.

3 MOVEMENTS — 8 SETS

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

YOUR SESSION

Every set. Every rest.

  1. 01

    Pull-Up

    3 sets × 3 reps

    120 sec between sets120 sec before next move
  2. 02

    Australian Row

    3 sets × 8 reps

    90 sec between sets90 sec before next move
  3. 03

    Hanging Knee Raise

    2 sets × 8 reps

    60 sec between setsFinish after the final set

Make it yours.

Start with three reps per set. Adjust the target in Rhythm as your clean reps improve. Rows need a secure low bar.