Pull day: upper body focus
On Wednesdays for the next six weeks, we will follow the format below.
Station 1: 10 min lift
Strength Intensity
4-5 Working Sets
Dumbbell Bent Over Row
- Working Set 1 – 15 reps – RPE 7
- Working Set 2 – 12 reps – Increase weight
- Working Set 3 – 10 reps – Increase weight
- Working Set 4 – 8 reps – Increase weight
- Working Set 5 – Drop back to your Set 1 weight and perform MAX unbroken reps (aim for 10-15 reps)
Station 2: 10 min lift
6 sets
6 reps Barbell Curl (Adjust the weight to keep 6 reps)
Station 3: 10 min lift
4 sets
1) 10/side Landmine Meadows Row
rest 30 sec
2) 30-60 sec Single Leg Hip Thrust
Determine an appropriate starting weight. Aim for RPE 7 on the first working set. Keep the weight the same for the remainder of the sets.
Station 4: 10 min condition
1 round challenge
10 Turkish Get Up (5/arm)
15/12 cal Row
50m Kettlebell Suitcase Farmers Carry 70/53Ibl1–l2
20/16 cal Row
20 Box Jump Step Down 30/24″l1–l2
25/20 cal Row