If you can perform a couple of kipping pull ups but struggle with stringing them together OR if you start off strong in the workout but really fall off toward the end, this program is for you.

It’s designed to help you build the stamina necessary to string together and sustain bigger sets of kipping pull ups in your workouts. You will need a pull up bar, either a pair of gymnastic rings or dumbbells, and maybe a band.

The program is 3 sessions total. Each week you will do Session 1, Session 2, and Session 3. You may be able to increase the level of challenge in the session as you progress from week to week. Each session should take 10-15 minutes.

You can do this after your workout, one that doesn’t already have a lot of pulling in it or you can do it as a stand alone session, just make sure you are properly warmed up.

Stick with it for 6-8 weeks. If you still want to progress more, take a break for a few weeks and check out some of the other programs like Bodyweight Strength, then you can come back to this down the road.

Like everything else, this requires patience and consistency. So have fun with it. Enjoy and trust the process.

We encourage all of the Street Parking members who are about that kipping life to develop the gymnastics kip first. If you are only about butterflies - we encourage you to work on that gymnastics kip as it will be what helps you when it comes to things like:

• Toes To Bar

• Bar Muscle Up

• Ring Muscle Up

Once you have developed a strong gymnastics kip - butterfly away! The timing is pretty much the opposite of the gymnastics kip and the requirement of the upper body pull is much higher, but they can be super fast! Pros and cons to both types!

Need gymnastics bands?

Rep Fitness has you covered!

The most common bands for things like tricep press downs etc will be the thinner ones! We recommend getting a few bands like these as they are great to have for lots of gymnastic scales. From push ups to ring dips, pull ups to muscle ups! Head over to our Member Discounts page for exclusive discounts for being a part of Street Parking!

SESSION

10 Sets of the Complex:

• 5 Second Bar Hang Hold

• 2 Kip Swings

• 1 Kipping Pull Up

• 2 Kip Swings

• 5 Second Bar Hang Hold

  —Rest 30 seconds between sets*

  *For an extra challenge - cut rest to 15 seconds

5 Sets of:

• Max Chin Over Bar Hold

  —Rest 1 minute between sets

COACHES NOTES

—COMPLEX

Active shoulder position in the hold. Tight body position in the kip swing. Controlled movement. Solid push away after the pull up to put you back into hollow position.

—CHIN OVER BAR HOLD

Chin over bar - keep head neutral. Avoid the shrug/pull elbows/shoulder blades down. Try to hold for at least 30 seconds each time.

Customizations:

• Banded hold

• Inverted Row Hold

Session

5 Sets of:

• 10 Inverted Row with 1 Second Pause at Top and Slow Lower

  —Rest 1 minute between sets

EMOM 5 Minutes:

• 15 Second Bar Hang + 3-5 Kipping Pull Ups 

  Can be broken for those who need it - or for those who don’t need it try to do unbroken.

  —Rest 1-2 minutes between sets

COACHES NOTES

—INVERTED ROWS

Squeeze your butt and your belly on the inverted rows. Make sure you hold for that full pause at the top and lower slower than you think you need to. If you don’t have rings, you can also do slow lower bent over rows with your dumbbells.

Customizations:

• Bent Over Rows

—BAR HANG + KIPPING PULL UPS

You can break the bar hang and kipping pull ups if you need to at first. Over time you’ll be able to add the challenge of going right into the pull ups from the bar hang. If you lose the rhythm on the kipping pull ups, drop down off the bar. Don’t try to just go for the suggested reps at the expense of getting sloppy.

SESSION

4 Sets of:

• 3-5 Strict (or banded strict) Pull Ups + 10 Kipping Pull Ups

  —Rest 2 minutes between sets

COACHES NOTES

Goal is eventually to be able to do these unbroken. For at least the first few weeks, expect that you may have to break this up. Breaks should be short   

Examples that you could start with: 

• 3 banded strict - lose the band - 5 kipping + 5 kipping 

• 3 strict right into 3 kipping - short break - 7 kipping

Interested in other Pull Up or Gymnastic Programs? Check these out!

• Strict Pull Up Program

• Kipping Pull Up Program

• Push Up Extra Programs

• Toes To Bar Extra Program

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