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Workout Description

Maximum weight (in lbs) added for a single successful pull-up.

Why This Workout Is Hard

Direct test of maximal pulling strength relative to bodyweight.

Training Focus

This workout develops the following fitness attributes:

  • Strength (9/10): A direct measure of maximal upper body vertical pulling strength, relative to bodyweight plus the external load. This is a key strength benchmark.
  • Power (4/10): While primarily strength, a powerful initial pull can help overcome the sticking point in a maximal weighted pull-up.
  • Flexibility (2/10): Requires full range of motion in the pull-up (arms fully extended at bottom, chin over bar at top). Good shoulder and scapular mobility helps.
  • Speed (2/10): Movement speed will likely be slow for a 1RM attempt. The focus is on completing the rep with maximal load, not speed of execution.
  • Endurance (1/10): Minimal cardiovascular demand. Pure test of maximal pulling strength.
  • Stamina (1/10): Not a stamina test. Focus is on a single maximal effort with added weight.

Modality Profile

A pure weightlifting workout, focused on finding a 1-rep max weighted pull-up.

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These WODs similar to Pull-up (Weighted): 1RM share comparable training demands, time domains, and movement patterns.

Training Profile

AttributeScoreExplanation
Endurance1/10Minimal cardiovascular demand. Pure test of maximal pulling strength.
Stamina1/10Not a stamina test. Focus is on a single maximal effort with added weight.
Strength9/10A direct measure of maximal upper body vertical pulling strength, relative to bodyweight plus the external load. This is a key strength benchmark.
Flexibility2/10Requires full range of motion in the pull-up (arms fully extended at bottom, chin over bar at top). Good shoulder and scapular mobility helps.
Power4/10While primarily strength, a powerful initial pull can help overcome the sticking point in a maximal weighted pull-up.
Speed2/10Movement speed will likely be slow for a 1RM attempt. The focus is on completing the rep with maximal load, not speed of execution.