Ice-cold pull workout hammering back, biceps, and grip. Builds foundational strength and muscular endurance, setting you up for the program’s arctic conditioning later in the week.
Warm-Up
500m row or 3 min jump rope 2 rounds:
- 10 band pull-aparts
- 12 banded face pulls
- 10 prone Y raises
Strength or Skill
Single-Arm Dumbbell Row
- 4 sets x 8-10 reps per arm @ RPE 7-8
- Rest 2-3 min
Bent Over Barbell Rows
- 4 sets x 8 reps @ RPE 7
Single Arm Dumbbell Hammer Curl
- 3 sets x 12/arm
Metcon
“Icy Ladder” (for time, cap 16 min): 10-8-6-4-2
- Banded lat pull-downs (kneeling or standing)
- Kettlebell swings (53/35#)
- Goblet reverse lunges per leg
Scaling: Lighter band for lat pull-downs; lighter KB; Split lunges as needed
Cool-Down
- Hanging lat stretch on bar: 30 sec x 2
- Cross-body rear delt stretch: 45 sec/side
- Standing biceps wall stretch: 45 sec/side
- Wrist and forearm flexor stretch (palm up, gently press fingers down): 30 sec/side
- Cat-cow: 1 min
Core / Optional Finisher
2 rounds:
- 30 sec suitcase hold/side (heavy DB)
- 20 lying windshield wipers
Coaching Notes
Control each row—squeeze at the top and lower slowly. Aim for quality movement in the metcon, especially as grip fatigue sets in.
Week-over-Week Progression
- Week 1: Sets/reps as written, 16 min cap
- Week 2: Add set or add weight to DB rows, tighter time cap
- Week 3: Increase DB row weight or add set, go heavier on banded lat pull-downs
- Week 4: 3x10 rows per arm @ lower load, 30% less volume in metcon