Pull Up City

01

Bar Set

3 pull · 3 MU · 10 bar dip · 2 pull · 2 MU · 10 bar dip · 1 pull · 1 MU · 10 bar dip · 5 pull
1 pull · 1 MU · 1 pull · 1 MU · 1 pull · 1 MU · 1 pull · 15 bar dip · 1 MU · 15 bar dip · 8 pull
2 MU · 5 bar dip · 1 MU · 10 bar dip · 2 MU · 5 bar dip · 10 pull
5 pull · 1 MU · 10 bar dip · 3 pull · 1 MU · 10 bar dip · 1 pull · 1 MU · 10 bar dip
3 MU · 10 bar dip · 2 MU · 10 bar dip · 1 MU · 10 bar dip · 10 pull

Advanced-level bar set. Elite athletes can add weight. Intermediate athletes can break reps into smaller sets. Beginners can break up reps, swap MUs for chest-to-bar pull-ups, or use resistance bands.

02

Statics & Skills Session

HandstandWall holds, freestanding attempts, HS push-up progressions

Front LeverTuck → advanced tuck → straddle holds, lever pulls

PlancheTuck planche holds, planche lean, planche push-up progressions

Street Workout CombosFlagpole, human flag, muscle-up to L-sit, back lever to front lever

Open skills work — pick a focus and train at your own level. Pair up to spot, support, and film each other's attempts.

03

40-Min EMOM — All Together, No Bars

Min 1–520 jump squats

Min 6–1020 push-ups

Min 11–1540 Russian twists

Min 16–208 pike push-ups

Min 21–2520 jump lunges

Min 26–3015 diamond push-ups

Min 31–3510 leg raises

Min 36–408 burpees

Everyone adjusts reps to their own level.

Get on the bar.
Be part of the city.

Porto Meetup Routine

Bar Set

Statics & Skills Session

40-Min EMOM — All Together, No Bars

Sponsors

Guest Communities

Get on the bar.Be part of the city.

Porto Meetup Routine

Bar Set

Statics & Skills Session

40-Min EMOM — All Together, No Bars

Sponsors

Guest Communities

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Get on the bar.
Be part of the city.