Workout: 3 Pull-Ups Are Easy

Warmup: 

• 10 Push-Ups
• 10 Air Squats
• 10 Sit-Ups
• 10 Pull-Ups
• 10 Tricep Dips
• 10 Back Extensions
• 10 Forward Walking Lunges
• 10 Backward Walking Lunges
• 10 Overhand Inverted Rows 

Workout:* 

• 25 Jump Pull-Ups
• 3 sets of 15 @ 50% of BW deadlifts (rest as required)
• 2 sets of 12 @ 75% of BW deadlifts (rest as required)
• 2 sets of 10 @ 1 x BW deadlifts (rest as required)

Finisher:

• "3 Pull-Ups Are Easy":  
  • Dead hang for 10 seconds (any grip)
  • then pull and hang at half-way point for 10 seconds
  • then pull and hold at top for 10 seconds
  • then lower to half-way point for 10 seconds
  • then dead hang for 10 seconds
  • that's one pull-up
• Then
  • repeat above but hold for 5 second periods
• Then
  • repeat above and hold for 2 seconds

Workout: Pull-Up Matrix III (Advanced)

 Warmup: 

• 10 min moderate row (substitute skipping/jump rope or run)

 Workout:

• 15s full hang then 3 pull-ups - (shoulder width, overhand grip) - rest for 45s
• 30s high hang (with chin over bar), then 2 Pull-ups (wide, overhand grip) - rest for 45s
• 30s full hang with knees raised (shoulder width, overhand grip) - rest for 30s
• 10 Pull-Ups, then 30s full hang (narrow underhand grip) - 2 min rest
• 30s mid hang (bend at elbows) hang (wide underhand grip), 5 Pull-Ups - 1 min rest
• 5 pull-ups diagonal left, 5 pull-ups diagonal right - aka Mountain Climbers (wide overhand grip) - 2 min rest
• Bent Arm Knee to Elbow (twist) - 5 left twist, 5 right twist - 1 min rest
• 5 Pull-ups (underhand grip) - 1 min rest.
• 15s (bend at elbows) - knee raise hang, 15s full hang, 15s knee hang, rest for 30s.
• 3 Pull-ups (wide, overhand grip) - rest for 30s.
• 7 Bar Muscle-Ups

Workout: Pull-Up Matrix II (Advanced)

Warmup: 

• 5 min moderate row (substitute skipping/jump rope or run)
• 20 Push-Ups

 Workout:

• 30s full hang, 2 pull-ups - (shoulder width, overhand grip) - rest for 45s
• 30s high hang (with chin over bar), then 2 Pull-ups (wide, overhand grip) - rest for 45s
• 30s full hang with knees raised (shoulder width, overhand grip) - rest for 30s
• 5 Pull-Ups, then 30s full hang (narrow underhand grip) - 1 min rest
• 30s mid hang (bend at elbows) hang (wide underhand grip), 5 Pull-Ups - 1 min rest
• 5 pull-ups diagonal left, 5 pull-ups diagonal right - aka Mountain Climbers (wide overhand grip) - 1 min rest
• Bent Arm Knee to Elbow (twist) - 5 left twist, 5 right twist - 1 min rest
• 5 Pull-ups (underhand grip) - 1 min rest.
• 15s (bend at elbows) - knee raise hang, 15s full hang, 15s knee hang, rest for 30s.
• 3 Pull-ups (wide, overhand grip) - rest for 30s.
• 5 Bar Muscle-Ups

Finisher:

150 Sit-ups

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Video: Cliff Hanger (Pull-Ups)