Goal: The classic 'Frenchie' - one continuous set combining pull-ups with 5-second lock-offs at three angles.
Protocol (1 rep = full cycle)
- Pull up, lock off 5s at the top (chin over bar), lower.
- Pull up, lower to 90 degrees, lock 5s, lower.
- Pull up, lower to 120 degrees, lock 5s, lower.
- Sets: 4 cycles
- Rest between sets: 4 minutes
Execution
- Keep shoulders engaged through every hold; no sagging into the joints.
- Too hard? Shorten holds to 3s or use a band. Too easy? Add a second cycle per set or add weight.
Brutally effective for steep routes where you must hold positions to clip.
