Bodyweight Training Plan: Day 24 - Pulling

Bodyweight Training Plan: Day 24 - Pulling
Presented by Spartan Training®

Pulling is the most important movement that your body performs. Whether it’s on the Spartan Course, driving you to the top of the mountain or holding yourself up as you travel across Olympus, or if it’s in your daily life, holding your shoulders back and your posture upright as you work on your computer, your body needs the pulling muscles to be able to work, despite fatigue.

Just like with our pushing workouts, today we will be returning to our original technique from week 1. We are decreasing our sets and repetitions. If you began this program unable to perform a pull-up, try one rep. Were you able to get yourself closer to the bar? Can you do multiple pull-ups now? Notice how your body has changed its strength and mobility.


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

Commit in 2018. Download The 2018 Spartan Race Schedule. #noexcuses