12-15 Pullups

If you did 12-15 pullups in the test
Day 1 120 seconds (or more) between sets		Day 4 120 seconds (or more) between sets
set 1	6	set 1	7
set 2	8	set 2	10
set 3	6	set 3	7
set 4	6	set 4	7
set 5	Max (Min 8)	set 5	Max (Min 10)
Minimum 1 day break		Minimum 1 day break
Day 2 120 seconds (or more) between sets		Day 5 120 seconds (or more) between sets
set 1	6	set 1	8
set 2	9	set 2	11
set 3	6	set 3	8
set 4	6	set 4	8
set 5	Max (Min 9)	set 5	Max (Min 10)
Minimum 1 day break		Minimum 1 day break
Day 3 120 seconds (or more) between sets		Day 6 120 seconds (or more) between sets
set 1	7	set 1	9
set 2	10	set 2	11
set 3	6	set 3	9
set 4	6	set 4	9
set 5	Max (Min 9)	set 5	Max (Min 11)
Minimum 2 day break		Minimum 2 day break

Why So Many Sports Rely on Pull-Ups

Being able to move your own bodyweight through space is one of the most transferable skills in sport, and the pull-up is the cleanest test of it. That's why you'll find a bar bolted to the wall in gymnastics halls, climbing gyms, and MMA gyms alike. The specifics change from sport to sport, but the underlying payoff, pulling strength, grip, and control, shows up almost everywhere.

Gymnasts are the obvious case. Their events on the rings and uneven bars demand enormous pulling strength and, just as importantly, precise control of the body in the air. Pull-ups build both, and the strong shoulder girdle and core they develop help gymnasts hold positions that would otherwise punish the joints.

Rock climbers get an even more direct transfer. Climbing is essentially a series of pull-ups performed in awkward positions with tiny holds, so time on the bar, and especially on fingerboards and rock rings, builds the grip and upper-body endurance that long routes demand. Dead hangs and lock-offs train the exact positions climbers get stuck in on the wall.

Swimmers benefit less obviously but still meaningfully. The lats and deltoids that pull-ups develop are the same muscles that drive the pulling phase of a stroke, and a strong back helps a swimmer hold a streamlined position and cut through the water more efficiently. Balanced upper-body strength also offsets some of the repetitive strain that comes with logging thousands of strokes.

Basketball players use pull-ups for upper-body and core strength that supports jumping, absorbing contact, and holding shooting form under pressure. In CrossFit the pull-up is a foundational movement in its own right, appearing as strict, kipping, and chest-to-bar variations, often in high-rep sets that build serious upper-body stamina and core engagement.

Martial artists round out the list. A strong back and shoulders add power to strikes, grip work from towel or rope pull-ups pays off in grappling arts like Brazilian Jiu-Jitsu, and the core control the exercise demands supports balance during throws and defensive movements.

The common thread is simple: whatever your sport, the ability to pull hard and control your own body tends to help. Just build up with good form and progress gradually, and let the strength carry over.