2025 08 08 Week 1 Cycle 3 Upper Pull Hang Tight
Absolutely, Jonathan — here’s your Week 1 Friday Upper Body Pull workout for Cycle 3. This session builds foundational pulling strength, reinforces grip endurance, and finishes with a clean AMRAP-style WOD that blends rows, swings, and core.
🧲 Friday – Week 1 (Cycle 3): Upper Body Pull + “Hang Tight” WOD
✅ Focus
- Pulling Strength
- Grip & Forearm Endurance
- Core Activation
- Conditioning WOD
🔥 Warm-Up (8–10 min)
- Jump rope or slam ball taps – 2 min
- Dead hangs – 2 x 20 sec
- Band pull-aparts – 2 x 15
- KB swings – 2 x 15
- Scapular pull-ups or inverted rows – 2 x 10
- Wrist rolls / open-close fists – 1 min
🧱 Strength Block
| Movement | Sets x Reps | Equipment | Notes |
|---|---|---|---|
| Pull-ups or Jumping Pull-ups | 3 x 6–8 | Pull-up bar | Use assistance or band if needed |
| Barbell Bent-over Row | 4 x 8 | 35lb bar + plates | Controlled tempo |
| Single-arm DB Rows | 3 x 10/arm | Dumbbells | Strong contraction at top |
| Barbell Shrugs | 3 x 12 | Barbell + straps optional | Hold 2 sec at peak |
| Hammer Curls | 3 x 12 | Dumbbells | Neutral grip, controlled reps |
🛑 Rest 60–90 sec between sets. Focus on full range and pause under tension.
⚡️ WOD – “Hang Tight” (12–15 Min AMRAP)
As many rounds as possible of:
- 8 Renegade Rows (4 each arm)
- 10 Kettlebell Swings
- 12 Sit-ups or V-ups
- 10 Jumping Pull-ups
- 20 Mountain Climbers
💡 Log rounds completed and any scaling or subs (e.g. incline rows, lighter KB).
💬 Post-Workout Notes
- Grip fatigue: 💪 / 🥵 / cooked
- Pull-up progression: ✅ / needs work
- Core activation: solid / fading / 🔥
- Recovery plan: hydration, stretch, fuel
Want me to drop this into your Loop dashboard and tee up Saturday’s full-body WOD next? We’re almost through Week 1 of Cycle 3!