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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