Workout of the day

We’ll focus on your pulling strength, just with a twist. Let’s add some variety and fun to weighted pull-ups.

The workout of the day consists of:

3 Rounds for Quality:

  • 5 Weighted Pull-ups (heavy, challenging weight)
  • 8 Strict Pull-ups
  • 10 Bent-Over Rows (50/35 lb or 22.5/16 kg)

Scaling

  • Beginners: Use band assistance for pull-ups and reduce weight for rows to 30/20 lb (13.5/9 kg)
  • Intermediate: Reduce weighted pull-up load to a manageable but challenging weight, use lighter weight for rows (40/25 lb or 18/11 kg)
  • RX: Follow the workout as prescribed

No equipment

  • If no weights: Use a backpack filled with books for weighted pull-ups and rows
  • If no pull-up bar: Perform inverted rows using a sturdy table or rings secured from a height
  • Substitute strict pull-ups with ring rows or TRX rows

Warmup

  • 2 Minutes of Jump Rope or Light Jog
  • Shoulder Circles (10 forward, 10 backward)
  • Arm Swings (10 across the body, 10 overhead)
  • 10 Scapula Pull-ups
  • 10 PVC Pass-Throughs

Cooldown

  • 1 Minute Hang from the pull-up bar
  • Child’s Pose for 2 minutes
  • Thread the Needle for 1 minute each side
  • Cat-Cow Stretches (10 reps)