Performance Plus Programming Membership Details

Goals - Pull-Ups [Strict/KIP/CTB/BPU]

Click each program to read more. You can purchase each separately or gain full access as a member.
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  • Programs are listed in order to help you achieve your goals.
  • Click each program to read more.
  • You can purchase each separately or gain full access as a member.
  1. Bulletproof Shoulders – By taking the time to build strength in the rotator cuff and smaller muscles supporting the shoulder, you will build a strong foundation for progress and shoulder health.
  2. Strict Pull-Up - Build strict pulling strength for control and safety before you learn to add kipping momentum.
  3. Lats to Fly - Building stronger lats and learning to engage them will help you build overall strength and control.
  4. Kipping Pull-Up Mechanics– The kipping pull-up is a great way to build kip mechanics that will get you ready for more difficult skills. This program dives into technique, strength and mechanics.
  5. Pull-up Strength - a program to build pull-up strength. For those with a few pull-ups this will build volume. For athletes with high pull-up numbers, adding a weight vest for build max pull-up strength.
  6. Pull-Up Endurance - For athletes with 1+ strict pull-ups wanting to build a stronger base for long-term gymnastics progress and better performance in WODs.
  7. CTB Superstar - Build chest-to-bar strength so that pull-ups will be a breeze and you will be ready for the next step in training.
  8. Butterfly Pull-Up Training - For athletes with a strong chest-to-bar base wanting to increase their pull-up speeds for the sport of CrossFit.
  9. Gymnastics Conditioning - Builds stamina and conditioning across a broad range of gymnastics skills for athletes that have achieved high-level skills but fatigue quickly in WODs.

Pull-Ups [Strict/KIP/CTB/BPU]

Bulletproof Shoulders

By taking the time to build strength in the rotator cuff and smaller muscles supporting the shoulder, you will build a strong foundation for progress and shoulder health.
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Strict Pull-Up

Build strict pulling strength for control and safety before you learn to add kipping momentum.
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Pull-Up Strength

If you have a strict pull-up and want to gain more strength, this is the program for you! If you have a bunch of strict pull-ups, do this program with a weighted vest or light-weighted belt and CRUSH your pull-up strength goals.
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Kipping Pull-Up Mechanics

If you are struggling with Kipping Pull-Ups, this program will guide you through the right amount of muscle memory, strength and technique so you can achieve your first few or improve the ones you already have.
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Lats to Fly

The Lats are the main muscle-mover in all things rig, and even the barbell. Building stronger lats and learning to engage them will help you build overall strength and control.
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Pull-Up Endurance

If you have strict pull ups, and want to gain more strict or kipping pulling strength, then you will be challenged in this program.
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Chest to Bar Superstar

Do you want more strict pulling strength to eventually learn bar muscle-ups? This program focuses on strict chest to bar pulling strength so pullups will be a breeze and you will be ready for the next step in training.
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Butterfly Pull-Up Training

Do you want to increase your speed in your wods and have excellent command of both strict pull-ups & kipping? Then, this program is for you! We will run you through 4 weeks of strength drills, shaping and timing for the BPU and healthy shoulder prehab to keep your body in the best shape possible for this advanced skill.
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Gymnastics Conditioning

Many fitness athletes possess the ability to perform a few muscle-ups, shorts sets of toes to bar, and handstand pushups. But for many athletes, when volume and fatigue are added to gymnastics movements, things fall apart rapidly. This plan is for athletes that can complete sets of 5 muscle-ups, 10 T2B, 12 kipping pull-ups but don’t hold together very well during workouts.
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