Easy to follow program that will help you gain strength to do strict pull-ups

This program is for everyone - no matter if you have the ability to do strict pull-ups right now or not. This program focuses on building the appropriate strength to get your first strict pull-up, or gain volume. 

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 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

Warm-up (5 min)
10 up and down dogs 
10 alternating chest stretch 
10 alternating child's pose lat stretch
No rest
2 sets:
5 very easy banded strict pull-ups 
Rest 30 seconds between sets

Specific (10 min)
Test for a one-rep max pull-up
Rest 1-2 minutes between attempts

Strength (10 min)
4 sets:
8 pause barbell rows
Rest 60 seconds between sets

Control (5 min)
3 sets:
10 cat and cow stretches
30 seconds hollow hold or hollow rock (choose 1 of the 3 levels below)
No rest

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.