Pull-Up Negatives, Sandbag Squats, and Pull-Ups

Tuesday, September 29th, 2026
Skill / Gymnastics//For Time

Rx

Strength Every Other Minute for 5 Rounds 5-8 Pull-Ups with a 5-Second Negative For Time 24-18-12 Sandbag Back Squats Pull-Ups

Level 2

Banded Pull-Up Negatives Sandbag: reduce load as needed Banded Pull-Ups

Level 1

Ring Row Negatives Light Sandbag Bear-Hug Squats Ring Rows

Goal: Develop controlled pulling strength, then combine upper-body pulling stamina with loaded squat endurance.

Stimulus: Keep every negative controlled for the full five seconds. In the workout, select options that allow the squats in one or two sets and consistent pulling without reaching failure.

Movements

pull-up-negativesandbag-back-squatpull-up

Equipment

pull-up-barresistance-bandsandbagrings

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