Unleash your back and biceps with big-pull moves, meant to build serious strength and primal grip.
Warm-Up
5 min row Then 2 rounds:
- 12 banded straight-arm pull-downs
- 10 scapular inverted rows (feet on floor)
- 20 sec dead hang/active hang
Strength or Skill
Barbell Bent-Over Row (supinated grip)
- 4 sets x 8 reps @ RPE 7
- Rest 2 min
Lat Pull-Down (medium grip)
- 3 sets x 10 reps
Metcon
16 min EMOM:
- Minute 1: 12 single-arm KB row (6/side, moderate)
- Minute 2: 12 push-ups (elevate hands for easier)
- Minute 3: 14/12 cal bike
- Minute 4: Rest
Scaling:
- KB row: reduce load
- Push-ups: incline
- Bike: reduce cals
Cool-Down
- Lat stretch (hang from bar or lat band stretch): 1 min/side
- Seated forward fold: 1 min
- Wrist stretch: 45 sec/side
Core / Optional Finisher
2 rounds:
- 16 dead bugs
- Side plank, 30 sec/side
Coaching Notes
Hit full range on every pull, and breathe through your grip fatigue!
Week-over-Week Progression
- Week 1: 4x8 @ RPE 7, 16 min EMOM
- Week 2: 4x8 @ RPE 7.5, 18 min EMOM
- Week 3: 5x6 @ RPE 8, use more load on KB row
- Week 4: 3x8 @ RPE 6, 14 min EMOM (deload, crisp reps)