{"id":"48d6c2dc-bb99-4efe-a860-abe7a026882e","title":"Pull-up Progression","icon":"💪","parent_id":null,"author":{"name":"Rohan","initials":"R"},"category":{"id":"726ca42f-106b-4f71-a2da-b3171c9aeb98","name":"Strength","path":["Workouts","Strength"]},"description":{"markdown":"Build up to your first strict pull-up, for _4 rounds_. Do this two or three times a week. Once you can do 5 slow negatives, try a full pull-up at the start of each session.","html":"

Build up to your first strict pull-up, for 4 rounds.

Do this two or three times a week. Once you can do 5 slow negatives, try a full pull-up at the start of each session.

"},"youtube_video_id":null,"rounds":4,"round_duration_in_seconds":240,"total_duration_in_seconds":960,"steps_count":7,"updated_at":"2026-04-11T22:21:46.111Z","favourites_count":0,"forks_count":0,"favourited":false,"steps":[{"id":"34370b2d-8f0b-4cee-9ba3-1080ce6be5d8","number":1,"title":"Dead hang","description":{"markdown":"Hang with straight arms, shoulders pulled away from your ears.","html":"

Hang with straight arms, shoulders pulled away from your ears.

"},"duration_in_seconds":30,"video_start_in_seconds":null},{"id":"fc4a7f10-078d-428a-a2c8-09f509721f35","number":2,"title":"Rest","description":{"markdown":null,"html":null},"duration_in_seconds":30,"video_start_in_seconds":null},{"id":"3a67e39e-afe7-4dcd-8270-0249aa6ac5e8","number":3,"title":"Scapular pulls","description":{"markdown":"**8 reps.** From a dead hang, pull your shoulder blades down and back without bending your arms, then release.","html":"

8 reps. From a dead hang, pull your shoulder blades down and back without bending your arms, then release.

"},"duration_in_seconds":null,"video_start_in_seconds":null},{"id":"50cd7b58-ac18-471d-ba0d-a8725e03d6e0","number":4,"title":"Negative pull-ups","description":{"markdown":"**3 reps.** Jump or step up so your chin is over the bar, then lower yourself **as slowly as you can**, aiming for 5 seconds.","html":"

3 reps. Jump or step up so your chin is over the bar, then lower yourself as slowly as you can, aiming for 5 seconds.

"},"duration_in_seconds":null,"video_start_in_seconds":null},{"id":"92a70ebf-9b1f-4ada-8ce1-75166774e331","number":5,"title":"Rest","description":{"markdown":null,"html":null},"duration_in_seconds":90,"video_start_in_seconds":null},{"id":"10f46507-c46d-41c8-a34c-2bac75e0acb9","number":6,"title":"Inverted rows","description":{"markdown":"**8–10 reps.** Under a low bar or sturdy table, body straight, pull your chest up to it.","html":"

8–10 reps. Under a low bar or sturdy table, body straight, pull your chest up to it.

"},"duration_in_seconds":null,"video_start_in_seconds":null},{"id":"71290961-f4cf-4d7e-a148-11e7f284d3dc","number":7,"title":"Round rest","description":{"markdown":null,"html":null},"duration_in_seconds":90,"video_start_in_seconds":null}]}

Routine complete