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Ring Pullups EMOM

Part of the "Every Minute On the Minute for Fitness" Series

This is the next progression after the Ring Row for the pulling EMOMs. Much like the Ring Row, there are multiple different ways that you can increase difficulty of this movement to ensure continuous progress. If you are embarking on the Ring Pull-up, the goal would be to start with 3 reps EMOM. Once you can achieve this, you can increase difficulty in three ways.

  1. Increase reps to 4 on the first set, and maintain 3’s on remaining sets. Then the next week, try to hit 4’s on the first 2 sets, performing 3’s on remaining sets, etc… 
  2. Keep reps at 3 EMOM, but try to hit the first set as “chest to ring” and progressing forward in a similar manner, much like option 1, increasing the number of sets “chest to ring” in subsequent weeks
  3. Add small load to the body, even something as minimal as 2.5 lbs, and then attempting to make 3 reps EMOM from there. If successful, the next week would be 5 lbs etc… 

The Ring Pull-up scenario is one in which it is ok to increase REPS up to 5 EMOM, as this would take about 10 seconds. Remember that we want no more than 10 sec of work and 50 sec of rest. 

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