Englishexpand_more

THE WORK: Wk3-Pull

by vargasj6

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Summary

  • event_availableNovember 26th, 2024
  • schedule42 minutes
  • equalizer27 sets,  329 reps
  • fitness_center2717 lbs

1. Switch Grip Pull-Up (THE WORK-PULL 3.4)

  • Set 1: 12 x 1 lbs
  • Set 2: 12 x 1 lbs
  • Set 3: 12 x 1 lbs

Total: 36 lbs

2. Plank Row Tuck (THE WORK-PULL 3.4)

  • Set 1: 10 x 20 lbs
  • Set 2: 10 x 20 lbs
  • Set 3: 10 x 20 lbs

Total: 600 lbs

3. Prayer Crunches (THE WORK-PULL 3.4)

  • Set 1: 15 x 0 lbs
  • Set 2: 15 x 0 lbs
  • Set 3: 15 x 0 lbs

Total: 0 lbs

4. Bent Over Row To A Fly (THE WORK-PULL 3.4)

  • Set 1: 12 x 15 lbs
  • Set 2: 12 x 15 lbs
  • Set 3: 12 x 15 lbs

Total: 540 lbs

5. Reverse Lunge Iso Curl (THE WORK-PULL 3.4)

  • Set 1: 10 x 15 lbs
  • Set 2: 10 x 15 lbs
  • Set 3: 10 x 15 lbs
  • Set 4: 10 x 15 lbs
  • Set 5: 10 x 15 lbs
  • Set 6: 10 x 15 lbs

Total: 900 lbs

6. Walk Out Spider Commando (THE WORK-PULL 3.4)

  • Set 1: 12 x 0 lbs
  • Set 2: 12 x 0 lbs
  • Set 3: 12 x 0 lbs

Total: 0 lbs

7. Hinge Snatch (THE WORK-PULL 3.4)

  • Set 1: 15 x 10 lbs
  • Set 2: 15 x 15 lbs
  • Set 3: 15 x 15 lbs

Total: 600 lbs

8. Chin-Up To Failure for 60 sec. per set (THE WORK-PULL 3.4)

  • Set 1: 17 x 1 lbs
  • Set 2: 12 x 1 lbs
  • Set 3: 12 x 1 lbs

Total: 41 lbs