2025 08 22 Week 3 Cycle 3 Upper Pull Hang Hustle
Here’s your Week 3 Friday Upper Body Pull workout, Jonathan — this one’s built to test your strength, reinforce grip endurance, and finish with a clean AMRAP that blends rows, swings, and core. It’s the final pull session before deload or peak week, so we’re dialing up intensity with precision.
🧲 Friday – Week 3 (Cycle 3): Pull Power + “Hang & Hustle” WOD
✅ Focus
- Pulling Strength & Hypertrophy
- Grip & Forearm Burnout
- 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 – 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 |
| Barbell Bent-over Rows | 4 x 8 | Barbell | Controlled tempo, pause at top |
| Romanian Deadlifts | 3 x 10 | Barbell or DBs | Strong hinge, glute squeeze |
| 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 – “Hang & Hustle” (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
- 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 closing out Week 3 like a machine.