LIIT Fit App
Strict Pull-Up Program
Get your 1st strict pull-up or get better at strict pull-ups
The Strict Pull-Up Program
Whether you’re chasing your first strict pull-up or want to improve your reps, this 8-week, 3x/week program is for you.
Created by 6x CrossFit Games athlete & Doctor of PT Amanda Barnhart, it’s simple, effective, and fits into any routine.
✅ Do before or after workouts
✅ All levels welcome
Let’s build real strength—one rep at a time 💪
👇 Join now!
Goal:
Progression
Progression
Functional
8 weeks program
3 days/week
<30 mins
Level:
All Levels
All Levels
Goal:
Progression
Progression
Functional
8 weeks program
3 days/week
<30 mins
Level:
All Levels
All Levels
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About the program
💪🏼 Ready to Crush Your First Strict Pull-Up? Or just get better at them?
Welcome to the 8-Week Strict Pull-Up Program!
Designed by Doctor of Physical Therapy and 6x CrossFit Games athlete Amanda Barnhart, this program is here to help you finally master the strict pull-up—whether you're starting from zero or just want to add more reps with better form.
If you’ve ever thought:
“I don’t know where to start.”
“Pull-ups just feel impossible.”
“I can do a few... but want to be stronger.”
This is for you. 🙌
What You’ll Get:
This 3x/week, progressive program focuses on intentional, effective exercises that actually get results.
You'll build:
✅ Pulling strength through targeted accessory work
✅ Core, lat, shoulder, and grip strength
✅ Better form, control, and confidence with every rep
Progressions that build on the last with smart structure—meeting you where you are and helping you level up at your pace.
You can do these workouts before or after your regular training—whatever works for your schedule. What matters most is consistency and effort.
Strength. Confidence. Progress.
Whether you're here to hit your first pull-up or refine your skills—you're in the right place.
Let’s get to work 💥
Let's start your pull-up journey today!
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App Features
Reminders
Set workout reminders to stay on track!
Tracking
Track your progress and share it to Instagram
Notes & Logging
Track your weights, time, and reps. Take notes to capture your thoughts when working out
Streaks
Make sure you stay on track with your goals
Favorites
Save your favorite workouts with one tap
Lifetime Access
Once you purchase, you own the program forever!
Reminders
Set workout reminders to stay on track!
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About LIIT Fit App
Our mission is to help you build and sustain a body you LOVE
Jessica and Amanda's sole mission is to educate and inspire women to be the healthiest version of themselves. Jessica has a Bachelor's of Science in Nursing and Health Sciences, has qualified for the CrossFit Games several times, has coached thousands in their nutrition and is also a wife, mom, and business owner. Amanda has her Doctorate of Physical Therapy, was a consecutive 6x individual CrossFit Games Athlete, and is now the owner of the Move Better Method--a group coaching program helping people move through their workouts pain free. Through all their experiences, they have created a remarkable resume and a very well rounded and professional knowledge base in the world of health, strength, fitness, and busy motherhood. No matter what your age, background, or level of experience, they want to help you make lasting changes that will improve your body, your health, and every aspect of your life.
Frequently asked questions
Where can I complete this program?
You can do this program at home gym or in a gym setting as long as you have access to the necessary equipment — wherever is most convenient for you.
When should I start this program?
Whenever you are ready! It is a 8 week pull-up programmed 3x a week!
Should I do this program before or after my regular workouts
Ideally these workouts are done before your regular workouts so you can do them FRESH! But even if you do them after your workouts that is totally fine too- just know you may be more tired than normal. As long as you are pushing yourself and progressing week to week that is what matters.
What equipment do I need?
Equipment Needed: Pull-up bar, long resistance bands, PVC pipe or stick, dumbbells, barbell, rings/TRX (optional), Cable machine (optional)
What should I do if the LIIT workout has pull-ups in it?
If you feel like you can safely do both then you can do both if you really want to! But I would recommend subbing out the pull-up or repeat movements in your workout for the day to be safe and decrease risk of injury or overtraining.
What results should I expect from this program?
This program is designed to help you get your first strict pull-up or just to get better at strict pull-ups. Results are not guaranteed but if you follow this program throughout the 8 weeks you will make progress!! If you finish the program and are still not where you want to be I would suggest completing the program again!
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