2025 06 27 Week 4 Cycle 1

Absolutely, Jonathan — let’s make your Friday pull day a beast of a session. We’ll start with a mobility-focused warmup, transition into heavy compound pulling for strength, and then finish with a WOD that keeps your heart pumping while hammering your back and arms.

Friday Week 3: Heavy Pull Day

1. Warm-up (10–12 mins)

Activate your posterior chain and prepare your pulling muscles:

  • Jump rope or rower – 3 minutes
  • Banded pull-aparts – 2 x 15
  • Inchworm walkouts + shoulder taps – 2 x 6
  • Dead hang from pull-up bar – 30 sec
  • Scapular pull-ups – 2 x 8
  • Light KB swings – 2 x 15

2. Strength Focus: Heavy Compound Pulls

Take solid rest (2–3 min) between sets for max output.

  • Conventional Deadlift – 4 sets of 5 reps @ ~85% 1RM
  • Weighted Pull-ups or Chin-ups – 4 sets of 6–8 reps (use a belt or dumbbell between legs)
  • Barbell Bent-over Row – 3 sets of 8 reps (strict form, no momentum)
  • Barbell Shrugs (with straps if needed) – 3 sets of 12 (hold at the top)

Optional: Add farmer’s carries (2 x 40 yards heavy) between sets to fry your grip.

3. WOD: “Climb & Burn” (For Time or 4 Rounds)

Full-body cardio-pull combo with plenty of intensity.

4 Rounds:

  • 250m row (or 60-second Assault Bike)
  • 10 Renegade Rows (with push-up)
  • 15 Kettlebell Swings (heavy)
  • 10 Jumping Pull-ups or Chest-to-Bar Pull-ups
  • 20 Russian Twists (weighted)

Score: total time or cap at 18 minutes.

Would you like a version of this workout you can print or plug into a tracking sheet? Or a finisher to really burn out the arms?

No problem at all—let’s swap that rower out for something that still primes your pulling muscles and gets your heart rate up.

WOD Alternative: “Climb & Burn” (Modified)

4 Rounds:

  • 60 seconds high knees or jump rope (cardio burst)
  • 10 Renegade Rows (with push-up)
  • 15 Kettlebell or Dumbbell Swings
  • 10 Jumping Pull-ups or Chest-to-Bar Pull-ups
  • 20 Russian Twists (weighted)

If you’ve got stairs or a hill nearby, running a flight or incline at the start of each round is a spicy alternative to simulate a strong pull-heavy cardio movement.

Want help adapting this into your monthly tracker or building an upper-body finisher to tack on after the WOD?

← Back to workout logs