A back-and-biceps focused day that develops pulling strength and grip, inspired by the hustle and highlight moments of March. Stay in the tourney with strong, balanced upper body pulls.
Warm-Up
3 min row or ski erg, then 2 rounds:
- 15 banded face pulls
- 10 ring or table inverted rows (or banded rows)
- 12 band pull-aparts
- 10 arm swings (cross-body)
Strength or Skill
Single-Arm Dumbbell Row
- 4 sets x 10 reps/arm @ RPE 7
- Rest 60 sec between arms
Band Face Pulls
- 4 sets x 15 reps
- Rest 60 sec
Metcon
“Bracket Buster Ladder” – 14 min ladder:
- 4, 8, 12, 16, … reps (add 4 reps per round) each:
- TRX/banded rows (scale: reduce reps or do chest-supported DB rows)
- DB hammer curls (20/15 lb)
- After each round, 10/8 cal row (scale: 150m fast walk)
Scaling: Use lighter DBs or change band tension as needed for rows.
Cool-Down
- Standing lat stretch: 45 sec/side
- Forearm/wrist stretches: 30 sec/side
- Seated forward fold: 60 sec
Core / Optional Finisher
2 rounds:
- 10 slow tempo supermans
- 20 flutter kicks
Coaching Notes
Keep hips/shoulders stable on rows. Challenge yourself with band or dumbbell selection on curls/rows. Aim for strong contraction and full range each rep.
Week-over-Week Progression
- Week 1: 4x10 DB rows/arm, 4x15 face pulls, 14 min ladder
- Week 2: 4x12 DB rows/arm, 5x12 face pulls, 15 min ladder (try to complete one more round)
- Week 3: 5x8 DB rows/arm @ RPE 8, 4x15 face pulls, 14 min ladder (add load)
- Week 4: 3x12 DB rows/arm @ RPE 6, 3x12 face pulls, 12 min ladder