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Varied Not Random

Varied Not Random

VNR #270: Strict Pull-ups are cool. Here’s how to get some.

Jun 9, 2026 · 44 min · 10 segments

-Strict Pull-ups are a foundational, yet highly challenging movement. \-In this episode Pat & Adrian discuss why building a base of strict pull-ups is important, as well as how many pull-ups is…

-Strict Pull-ups are a foundational, yet highly challenging movement. \-In this episode Pat & Adrian discuss why building a base of strict pull-ups is important, as well as how many pull-ups is considered a “base”. \-They also offer various methods to get your first strict pull-up or get more.

-Strict Pull-ups are a foundational, yet highly challenging movement. \-In this episode Pat & Adrian discuss why building a base of strict pull-ups is important, as well as how many pull-ups is…

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Speakers: Pat SherwoodHostAdrian BozmanHost

Top entities: Ring Christmas Tennessee×3 Oakland×2 Instagram×3

Show signals: SuitabilitySafeBiasNot politicalAudience≈21k followers

Recent Brutal Workouts & Chris Spealler Stories3:31 – 7:32

A

Adrian BozmanHost

3:31

Yep

P

Pat SherwoodHost

3:32

... unnerving.

P

Pat SherwoodHost

3:33

You know, so you did Nancy.

P

Pat SherwoodHost

3:35

That made me think, um, I just went for a 30-minute jog today.

P

Pat SherwoodHost

3:39

I was gonna say the word run, but that's not appropriate.

P

Pat SherwoodHost

3:41

I went for a 30-minute jog, and yesterday I did a Chris Spealler special, which I'll have to-

A

Adrian BozmanHost

3:46

Hmm

P

Pat SherwoodHost

3:46

...

P

Pat SherwoodHost

3:46

I'll share with you, and I'll share with the audience.

P

Pat SherwoodHost

3:48

There's two Speal workouts that I have worked into Lynchpin, and we, we probably see each one probably once a year and makes a unsettling appearance, and it, and it did yesterday.

P

Pat SherwoodHost

3:59

And I always say, like, shamelessly stolen from Chris Spealler.

A

Adrian BozmanHost

4:03

Hey, that's a good guy to steal from if you're gonna do it.

P

Pat SherwoodHost

4:05

Dude.

A

Adrian BozmanHost

4:05

Yeah.

P

Pat SherwoodHost

4:06

You need a 20-pound wall ball-

A

Adrian BozmanHost

4:08

Okay

P

Pat SherwoodHost

4:09

... and a 155-pound barbell.

A

Adrian BozmanHost

4:12

Okay.

P

Pat SherwoodHost

4:12

Which is two times his body weight, you know what I mean?

A

Adrian BozmanHost

4:15

[laughs] Yeah, pretty much.

P

Pat SherwoodHost

4:15

So it's, so it's impressive.

P

Pat SherwoodHost

4:17

And it's five rounds for time, 20 wall balls, 10 hang power cleans.

A

Adrian BozmanHost

4:23

Oh, yeah.

A

Adrian BozmanHost

4:25

Five rounds? Ooh.

P

Pat SherwoodHost

4:26

Yeah.

RingEntity
96%1 mention
ChristmasEntityFestival
88%1 mention
TennesseeAdministrative AreaUS state
81%3 mentions
OaklandCityCity in California
73%2 mentions
InstagramSoftware ApplicationSocial networking service
65%3 mentions
CrossFitCompanyFitness company
58%4 mentions
YouTubeWebsiteVideo sharing company
50%1 mention
Cold openEntity
42%1 mention
Kettlebell swingEntity
35%1 mention
TimeEntityDimension
27%1 mention
GameEntity
19%1 mention
ColoradoAdministrative AreaUS state
12%1 mention
H&MCompanyClothing company
4%3 mentions

Strength TrainingHealth > Fitness
Body CompositionHealth > Nutrition
Exercise ScienceHealth
FitnessHealth
Bodyweight ExercisesHealth > Physical Fitness
Muscle DevelopmentHealth > Exercise Science
Strength Training TechniquesHealth > Exercise Science > Muscle Development
NutritionHealth
ExerciseHealth
Physical FitnessHealth
Health
Workout StrategiesHealth > Fitness > Strength Training > Pull-Ups
Dietary GoalsHealth > Nutrition > Body Composition
Protein IntakeHealth > Nutrition > Body Composition > Dietary Goals
CrossFitHealth > Exercise
Workout ProgrammingHealth > Exercise > CrossFit
Skill DevelopmentHealth > Exercise > CrossFit > Workout Programming
Resistance TrainingHealth > Physical Fitness > Bodyweight Exercises
Progression TechniquesHealth > Physical Fitness > Bodyweight Exercises > Resistance Training
Pull-Up VariationsHealth > Exercise Science > Muscle Development > Strength Training Techniques
Pull-UpsHealth > Fitness > Strength Training

Recent Brutal Workouts & Chris Spealler Stories3:31 – 7:32

A

Adrian BozmanHost

3:31

Yep

P

Pat SherwoodHost

3:32

... unnerving.

P

Pat SherwoodHost

3:33

You know, so you did Nancy.

P

Pat SherwoodHost

3:35

That made me think, um, I just went for a 30-minute jog today.

P

Pat SherwoodHost

3:39

I was gonna say the word run, but that's not appropriate.

P

Pat SherwoodHost

3:41

I went for a 30-minute jog, and yesterday I did a Chris Spealler special, which I'll have to-

A

Adrian BozmanHost

3:46

P

Pat SherwoodHost

3:46

...

P

Pat SherwoodHost

3:46

I'll share with you, and I'll share with the audience.

P

Pat SherwoodHost

3:48

There's two Speal workouts that I have worked into Lynchpin, and we, we probably see each one probably once a year and makes a unsettling appearance, and it, and it did yesterday.

P

Pat SherwoodHost

3:59

And I always say, like, shamelessly stolen from Chris Spealler.

A

Adrian BozmanHost

4:03

Hey, that's a good guy to steal from if you're gonna do it.

P

Pat SherwoodHost

4:05

Dude.

A

Adrian BozmanHost

4:05

Yeah.

P

Pat SherwoodHost

4:06

You need a 20-pound wall ball-

A

Adrian BozmanHost

4:08

Okay

P

Pat SherwoodHost

4:09

... and a 155-pound barbell.

A

Adrian BozmanHost

4:12

Okay.

P

Pat SherwoodHost

4:12

Which is two times his body weight, you know what I mean?

A

Adrian BozmanHost

4:15

[laughs] Yeah, pretty much.

P

Pat SherwoodHost

4:15

So it's, so it's impressive.

P

Pat SherwoodHost

4:17

And it's five rounds for time, 20 wall balls, 10 hang power cleans.

A

Adrian BozmanHost

4:23

Oh, yeah.

A

Adrian BozmanHost

4:25

Five rounds? Ooh.

P

Pat SherwoodHost

4:26

Yeah.

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