Butterfly Pull-Up Training

The strength, drills, and tips you need to achieve your goal


Looking to increase your pull-up intensity in wods? Do you have 8-10 unbroken strict pull-ups and have expert command of both kipping pullups & chest to bar


If so, then the Butterfly Pull-Up Training program will help you reach your goals.


This skill requires a great amount of timing, strength, body control and coordination. Our 4 week program will help you gain insight into each component of this advanced pull-up skill.


There’s nothing quite like the feeling of training a new skill or increasing your technique.


Whether you’re getting ready for a competition or just want to get more #gymnasty, we’ve got the step-by-step guidance you need to take your Butterfly Pull-ups to another level.


As we mentioned above, this skill has a prerequisite of strict pulling strength and mastery of kipping mechanics. These two essential components are necessary before jumping into this program for optimal progression and safety.


If you are ready to attack this super fun skill, then our program is set up to teach you step by step. We run through warmups, technique drills, strict strength movements, and much more!


Join leading gymnastics expert Pamela Gagnon and Doctor of Physical Therapy Zach Long. Pamela is an experienced CrossFit Games athlete and a leader in the world of gymnastics technique. Zach covers prehab and strength expertise to get stronger while avoiding injury.


Prerequisites for this programming include:

  • 8-10 slow and controlled STRICT pull ups [in a row]
  • Expert command of kipping pull ups
  • No current injuries preventing you from performing pull-ups, kipping, etc.

Equipment needed: rig, PVC, box, thin band, foam roller, kb/ db, 5 lb plate

A manageable program you can commit to


You don’t need to have an extra 2 hours to dedicate to Butterfly Pull-Up training— on top of the training you’re already doing. You’ll only need 10 minutes a day, 4 times a week to complete these exercises and see results.

Guaranteed Results

We’ve seen hundreds of people find success in our programs. But if you’re not happy, we’re not happy. We’ll give you a refund — no questions asked.