2025 08 01 Week 4 Cycle 2 Upper Pull Climb Burn
Let’s finish strong, Jonathan — here’s your Week 4 Friday Upper Body Pull workout, built to test your grip, pulling strength, and endurance after three solid weeks of progression. This one includes heavy rows, deadlifts, and a burnout WOD that’ll leave your forearms and lats lit up.
🧲 Week 4 Friday – Pull Power + “Climb & Burn” WOD
✅ Focus
- Heavy Pulling Strength
- Grip & Forearm Burnout
- Core + Conditioning
- End-of-Cycle Challenge
🔥 Warm-Up (8–10 min)
- Jump rope – 90 sec
- Dead hangs – 2 x 20 sec
- Band pull-aparts – 2 x 15
- KB swings – 2 x 15
- Empty-bar RDLs – 2 x 10
- Scapular pull-ups – 2 x 8
🧱 Strength Block
| Movement | Sets x Reps | Load | Notes / Cues |
|---|---|---|---|
| Barbell Deadlifts (Heavy) | 4 x 5 | Reset each rep, strong hinge | |
| Weighted Pull-ups | 3 x 6 | Use band or DB as needed | |
| Bent-over Rows | 3 x 10 | Barbell | Elbows back, pause at top |
| Single-arm DB Rows | 3 x 10/arm | Dumbbells | Full stretch, flat back |
| Hammer Curls | 3 x 12 | Dumbbells | Forearm finisher, strict form |
🧠 Rest 90 sec between heavy sets. Focus on grip integrity and lat activation.
⚡️ WOD – “Climb & Burn” (15 Min AMRAP)
As many rounds as possible of:
- 10 Renegade Rows (5/arm)
- 12 KB Swings
- 8 Jumping Pull-ups
- 10 Sit-ups
- 6 Burpees
- Optional: Farmer’s Carry x 30 sec (between rounds)
💡 Track total rounds and grip fatigue. This one’s a forearm test and a mental grind.
💬 Post-Workout Notes
- Deadlift strength: 🚀 / 😤 / steady
- Pull-up progress check
- Grip fatigue: 🥵 / 💪 / cooked
- End-of-week recovery plan (mobility, nutrition, sleep)
Want me to drop this into your Loop dashboard now and prep Saturday’s final full-body WOD to close out the cycle? Let’s make Week 4 legendary.