WOD #11 Back Day (Feat. Weighted Pull-Ups)

For this workout, we start with our heavy lifts (Weighted Pull-Ups & Barbell Rows) which are great compound lifts. These compound lifts are important as they activate the entire back this stimulating not only the back muscles but also hitting your biceps/triceps/shoulders. Following our compound lifts, you’ll feel a great pump with the cable rows and rear delts. Let’s go!

Warm-Up (dynamic stretching)

Weighted Pull-Ups


Barbell Rows

4x 10

Incline Row Machine



Seated DB Rear Delts


Seated Cable Rows (AMRAP Drop set last set)


Back Extensions


For the seated cable rows, that last set drop your weight to roughly 75-85% of the weight you were pulling (IE set 3 170 lbs, drop the weight to 130-140 roughly as many reps as possible) that’ll get one heck of a pump!

Make Today Count,



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