Bodyweight Training Plan: Day 3 - Pulling

Your pulling muscles are twice as necessary as your pushing muscles in the body. These muscles are responsible for basics such as posture, gripping, and climbing. Today, we are working these muscles using just your body against gravity.

Workout

Perform each circuit as 3 super-sets.

Dynamic Warm Up

Circuit 1

Crab Walks - 3x10 (7-8 RPE) Dead Hangs - 3x:15 (7-8 RPE) Box Jumps - 3x10 (7-8 RPE)

Circuit 2

Side Step Ups - 3x10 (7-8 RPE) Inverted Row - 3x10 (7-8 RPE) Toe Taps - 3x50 (7-8 RPE)

In a seated position, keeping your heels firmly places on the ground, pick your toes up and tap them back to the floor as quickly as possible. This is great to prevent shin splints.

Circuit 3

Bird Dog - 3x10 (each side) (7-8 RPE) Pull Ups 3x5 (7-8 RPE) Leg Lowering - 3x10 (7-8 RPE)

Cool Down

Foam roll any muscles you feel excessive soreness or tightness

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Megan Beck

Megan Beck, M.S., ATC, CSCS, SGX - Megan is The OCR Trainer. She is a Certified Athletic Trainer and a Certified Strength and Conditioning Specialist with a Masters of Science in Injury Prevention and Performance Enhancement from California University of Pennsylvania. Megan is a 15x Spartan Trifecta Tribe member and when she’s not covered in mud on any given Spartan course, you can find her at the front of a rock concert or venturing around Boston with her German Shepherd, Titan.