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


Are you ready to add more volume to your strict pull ups, which will also help you achieve larger sets of kipping pull ups? Do you want to just be more badass when it comes to pull-ups, too?!


Then this 5 week program  is perfect for you. If you have at least 2-5 strict pull ups and ready to get stronger, you have found the right program.

Then you need this program!

There’s nothing quite like the feeling of achieving more strength!


With the right drills, prehab exercises, and guidance, you can get there more quickly and injury-free. 


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 pull ups to the next level.



It takes time to build endurance with pull ups but this program will guide you by incorporating a good amount of strict work mixed with some kipping to build mechanics and grip strength.


Join leading gymnastics expert Pamela Gagnon and Dr. 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:

  • At least 2-5 slow and controlled strict pull ups.
  • Knowledge of the kip swing, using the correct technique through shoulders.


Equipment needed: rig, light dumbbells, resistance band, foam roller


Not ready for this program yet? Make sure you check out Performance Plus “First Pull-Up Program!”


A manageable program you can commit to


You don’t need to have an extra 2 hours to dedicate to your 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.