Workout of the day

Pull focus. Medium effort. Ladder rep scheme. One barbell movement. Bodyweight pull. Moderate pace.

The workout of the day consists of:

For time: 21-18-15-12-9-6-3 reps of: Barbell bent-over row (RX: 60kg/135lb) + Pull-ups. Alternate movements. Complete all reps of the row, then all reps of the pull-up at each level before moving to the next.

Scaling

Intermediate: Barbell row 40kg/85lb. Pull-ups to jumping pull-ups or banded. Beginner: Dumbbell row 10kg/22lb per arm, ring rows or horizontal rows.

No equipment

  • Backpack bent-over row (filled backpack, same rep scheme)
  • Towel rows under a sturdy table
  • Inverted rows (under a desk or table)
  • Tabletop pull-down (lying under table, pulling up to edge)

Warmup

  • 2 min easy row, bike, or jog
  • Arm circles
  • Wrist circles
  • 10 scapular pull-ups
  • 10 light barbell bent-over rows (empty bar)
  • 8 ring rows
  • 10 jumping pull-ups Repeat 3 rounds. Increase intensity each round. Round 3 at workout pace.

Cooldown

  • Childs pose (slow breath)
  • Down dog hold
  • Pigeon pose (both legs)
  • Thread-the-needle (both sides)
  • Supine twist (both sides)