Pullups & Deadlifts

Warm up in 2 Parts:

Part One

Rowing Drills 100 m Arms Only Drill 100 m Reach and Pull Drill 100 m Legs Only Drill 100 m Leg/Arm Arm/Leg Drill


Part Two

1:00 Plank

30 Glute Bridges

10 Burpee Complex

1:00 Plank

30 Glute Bridges


*Before beginning, complete several sets of deadlifts with lighter weight and work up to the recommended weight for your option below.


Option 1 > 3 Months

For Time

20-15-10-5

Pullups @Home

Deadlifts 95/135


Option 2 < 3 Months

For Time

20-15-10-5

Pullups @Home

Deadlifts 65/95


Option 3 < 1 Month

For Time

10-8-4-2

Pullups @Home

Deadlifts 45/65


Cool Down:

Child's Pose

Low Back & Piri Stretch

QL Stretch

Pigeon Stretch

Scorpion or Doorway Stretch


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