Proving the point that StrongFirst women are “better men” than most men, Jenny Donovan won women’s competition division with a 375-pound deadlift, 22 strict tactical pullups, and 107 snatches with a 20kg kettlebell in 5min.

If that seems way out of your league, fear not, we have novices’ divisions as well.

Read the report, see the leaderboard, get inspired, and train.

Onto pullup training.

Like most of the state-of-the-art “strong endurance” protocols, the following pullup program (Lavrinenko et al., 2017) is “anti-glycolytic.” That means it trains the body to produce less lactic acid.

• Do a set of strict pullups on the minute for 20min.
• Put up 17-22% of your max reps. E.g., if your pullup PR is 20 reps, do sets of 3-4 reps.

StrongFirst recommends doing the above protocol once or twice a week in addition to your regular pullup training.