2025 07 17 Week 2 Cycle 2 Pull Grip Gauntlet
Here’s your Friday – Week 2 Upper Body Pull workout, Jonathan, crafted to build pulling power, improve grip endurance, and challenge your midline stability with a structured EMOM-style conditioning finisher.
🧲 Friday – Week 2: Pull Power + Grip Gauntlet WOD
✅ Focus
- Pulling Strength
- Grip & Forearm Endurance
- Core Control
- Conditioning Finisher
🔥 Warm-Up (8–10 min)
- Jump rope – 90 sec
- Dead hangs – 2 x 20 sec
- Band face pulls – 2 x 15
- KB swings – 2 x 15 (light)
- Scapular pull-ups – 2 x 10
- Wrist open-closes – 30 sec
🧱 Strength Block
| Movement | Sets x Reps | Equipment | Notes / Cues |
|---|---|---|---|
| Weighted Pull-ups | 4 x 6 | Pull-up bar + DB | Use assistance or band as needed |
| Barbell RDLs | 3 x 10 | Bar + plates | Controlled hinge, glute squeeze |
| Bent-over Rows | 3 x 10 | Barbell | Drive elbows back, pause at top |
| Single-arm DB Rows | 3 x 10/arm | Dumbbells | Full stretch, flat back |
| Hammer Curls | 3 x 12 | Dumbbells | Neutral grip, forearm focus |
🔧 Optional: Swap hammer curls for reverse curls if forearms are fried early.
⚡️ WOD – “Grip Gauntlet” EMOM x 14 Min
Cycle through each of these every minute:
- Minute 1: 10 Renegade Rows (5/arm)
- Minute 2: 12 KB Swings
- Minute 3: 6 Jumping Pull-ups
- Minute 4: 16 Sit-ups
⏱️ Repeat this 4-minute cycle 3x rounds. Rest 2 min after final round if needed.
💡 Feel free to scale KB weight or swap jumping pull-ups for bodyweight rows if your grip is smoked.
💬 Post-Workout Notes
- Grip strength: 💪 / 😤 / 🥵
- Pull-up progression
- Posterior chain activation (RDLs vs. swings)
- Recovery plans (mobility, hydration, refuel)
Want me to queue this into your Loop dashboard page and tee up Saturday’s full-body WOD next? We can keep the streak rolling!