It is time for your favourite workout of all time. That workout is one hundred L pull-ups. Before you stop reading and decide to take a rest day hear me out. It is easy to get intimidated by the math on this one but try to be challenged rather than threatened and see it as an opportunity to work on your pull ups.

If you are unable to do a strict L pull up you can kip, do a w sit pull-up, or do a pull up alternative plus an L sit or w sit. Zoomers please come prepared to discuss pull up alternatives and for you open gym peeps have a plan to break these down. Grips and chalk are also a great choice. If you have done this one before look it up in the zen planner to help you with goal setting.

Thought of the day

I remember the first time I saw this workout. It looked impossible, and unrealistic. But I soon discovered the best way to take it on is one rep at a time.  Can you do ten pull-ups (or alternative)? It will just be ten rounds of ten reps for you. Having a piece of paper to cross off reps is very motivating. However you break it down make sure you come in putting yourself in the best mental space for success.

Rather than just looking at the big scary number, try and break it down into bite sized chunks. We look forward to seeing you on zoom and in the open gym.



QOD: If you could play any sport professionally what would it be?

Warm up

3 Rounds

5 w-Lat pull up ¼ pull or bent over rows

10 L raises

5 ring rows or bent over rows

10 L-overs


L-Pull ups


100 L-pull ups

Cool down

Shoulder pass throughs

Grip stretch

Cobra pose

Child pose