8 WEEKS · PEAK
WARM-UP
RAMP 10-12 min: easy cardio, ankle/hip/T-spine mobility, glute activation, scap prep, then 2-3 build-up sets.
MAIN WORK
Pull-up strength: 3 sets x 8 reps @ RPE 6-7. Strict pulling assistance: rows and eccentrics 3 x 5-8. Hollow hold: 3 x 30 sec.
CONDITIONING
800m-focused intervals: 4-6 x 400m or 2-4 x 800m at hard repeatable pace; full recovery.
COOL-DOWN
5-10 min: easy walk/bike, downshift breathing, hips/calves/T-spine/pec-lat mobility. Log RPE, pain flags, and readiness.
SCALING
Scale load to clean movement. Beginner: reduce rounds by 1 and use bodyweight/band options. Advanced: add 5-10 lb or one round only if form stays sharp.
RPE GUIDANCE
Most work RPE 6-8; no technical failure. Test weeks can touch RPE 8-9 on benchmarks only.
WHY IT MATTERS
Targets PFQ-style running and pull-up capacity without sacrificing strict standards.
Pull-Up Strength + 800m Intervals
0 / 5 exercises logged
Log all 5 exercises to complete week 1.
Programming derived from these sources — not copied. Original BFTB content built around the source-derived occupational demands.