Easy to follow program that will help you improve your kipping pull ups

If you find yourself limited with gymnastic coordination in the Kip, pulling and core strength, or mobility within the shoulders, this program is for you. 

Add-On Progression Programming

Train Your Weakness is an add-on program to your current fitness regime. Dedicate an extra 30 minutes, 3x a week, for 6 weeks to see results with your kipping pull ups. 

Coach's Notes Included

Each session will have your coach's insights about why you are doing the movement, recovery notes, and more - so you can be sure each step of the way.

Created By The Best

Every single Train Your Weakness program is forged out of many years of elite CrossFit® experience.

Training Delivered Via TrainHeroic App

Get your Train Your Weakness programming from the best in tech - TrainHeroic. Track PR's, record notes, reps, weights, chat with your team, and more!

Sample Programming - Week 1 / Session 1

Control 1
Technique (6min)
AMRAP (As Many Reps as Possible) x 6 Minutes
10 Scapular Pull-ups ( 2 Second Hold in retraction)
10 Standing Banded Arch to Hollow
10 Supine Explosive Hip Extension Drill
6 Slow Kipping Pull-Ups Tempo@2121 (Two Feet on Box)

Test (2min)
2 Minute AMRAP (As Many reps As Possible)

Kipping Technique 1 (10min)
Every 2 Minutes x 5
10 Beat Swings (ONE foot on box if not proficient in this movement)
6 ‘Push-Away’ from Chin Over Bar (Hold 1 Second at top before push away)

Kipping Coordination 1 (5min)
EMOM (Every Minute on the Minute) x 5
8-10 Foot on Box Kipping Pull-Up with Jump

Mobility 1 (4min)
1 Minute/side Banded Lat Stretch
2 Minute Foam Roll of thoracic Spine

Other Perks You'll Get With TYW Programming

Video Training/Feedback

Struggling with a movement or just want feedback? Send an email to with your video and our team will provide feedback ASAP!

Chat With Your Peers

You can chat with all the other athletes doing the same program as you! Get support and celebrate your wins!

100% Money Back Guarantee

Don't love your program? Email within 30 days and we will offer you a no questions asked, 100% money back.