Today we’re tackling the #1 goal we hear after the 90-day mark:
“How do I get my first pull-up?”
I’m going to show you how to do it here at Vegvisir — without spending more than your usual three hours a week in the gym.
First, let’s make sure we’re aligned.
This plan works best if:
- Getting a pull-up genuinely excites you
- You already make a point to attend our weekly pull-up/muscle-up class
- You train consistently 3x per week
Not checking all three boxes?
That’s okay. Come back to this when you are.
Not fired up about pull-ups? No stress — I’ll build a plan around your goal next.
Can’t always choose which days you train? Read on, just know progress may take a little longer.
Not training 3x per week yet? Let’s lock that in first. If a pull-up motivates you to show up, keep reading. If not, attendance is still the priority.
Now…
If you are doing all three?
Awesome. Let’s get to work.
No matter where you’re starting, the first goal is to find the right scale for you right now.
Start at the easiest option — ring rows — and work your way up through banded pull-ups (bottom band → top band).
Band guide:
- Red = 25 lb
- Blue = 35 lb
- Green = 65 lb
Your goal is to find a version where you can consistently hit 3–5 quality reps.
If you’re using the top band and kipping, make sure you find that 3–5 rep range for both strict and kipping pull-ups.
Once you’ve got that?
Success.
You’ve found your growth zone.
From here on out, every MetCon or skill session that includes pull-ups is an opportunity. Push yourself. If you ever hit 6 reps, it’s time to scale up — even if that means dropping back to 3 reps again. That’s progress.
If you’re on a top band and have started kipping, alternate workouts:
- One day strict
- One day kipping
Why?
Kipping and strict pull-ups are related, but they’re not the same movement.
Kipping builds intensity fast — your fitness skyrockets.
Strict pull-ups build serious lat strength, help unlock new skills, and protect your spine when lifts get heavy.
Want an extra-spicy way to speed things up once you’re doing strict pull-ups with only a red or blue band?
Add negatives.
Any workout with 5 or fewer pull-ups per round, grab a box. Jump high enough so your chest meets the bar, then lower yourself as slowly and under control as possible on every rep.
This is hands-down the fastest way to get your first pull-up without spending a single extra minute in the gym.
From there, your “homework” is simple:
- Eat more protein
- Go to bed earlier
Do that, and your results will take off.
Have a great day, everyone — and I’ll see you at the pull-up bar.
To talk with a coach today, click the link found HERE to schedule your No Sweat Intro