2025 08 15 Week 2 Cycle 3 Upper Pull Grip Gauntlet
Let’s go, Jonathan — here’s your Week 2 Friday Upper Body Pull workout for Cycle 3. This one’s built to reinforce pulling strength, grip endurance, and midline control, with a clean EMOM-style WOD to finish strong.
🧲 Friday – Week 2 (Cycle 3): Pull Power + “Grip Gauntlet” WOD
✅ Focus
- Pulling Strength & Hypertrophy
- Grip & Forearm Burnout
- Core Activation
- EMOM Conditioning
🔥 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 – 2 x 10
- Wrist open-closes – 1 min
🧱 Strength Block
| Movement | Sets x Reps | Equipment | Notes |
|---|---|---|---|
| Weighted Pull-ups | 4 x 6 | Pull-up bar + DB | Use assistance if needed |
| Romanian Deadlifts | 3 x 10 | Barbell or DBs | Strong hinge, glute squeeze |
| Bent-over Barbell Rows | 3 x 10 | Barbell | Controlled tempo, 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 60–90 sec between sets. Focus on lat engagement and grip integrity.
⚡️ WOD – “Grip Gauntlet” EMOM x 14 Min
Every Minute on the Minute:
- Minute 1: 10 Renegade Rows (5/arm)
- Minute 2: 12 KB Swings
- Minute 3: 6 Jumping Pull-ups
- Minute 4: 16 Sit-ups or V-ups
→ Repeat this 4-minute cycle for 3 rounds
→ Rest 2 min after final round
💡 This EMOM hits grip, posterior chain, and core under short recovery windows. Track pacing and grip fatigue.
💬 Post-Workout Notes
- Pull-up progression: ✅ / needs work
- Grip fatigue: 💪 / 🥵 / cooked
- Deadlift groove check: hinge felt strong?
- Recovery plan: mobility, hydration, fuel
Want me to drop this into your Loop dashboard and prep Saturday’s full-body WOD next? You’re crushing Week 2.