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Upper-Body Pull Hybrid Training Workout

Athletic Body
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In This Series

Workout 4: Upper-body pull

The large muscles in your back join the party before another dynamic finisher rounds off your week.

Power snatch

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Sets 3 Reps 3 Rest 2-3 minutes

Hold the bar just above your knees, hingeing at the hips. Then drive your hips forwards to generate power and use this movement to raise the bar above your head, keeping it close to your body. Quickly drop into a quarter squat so you don’t have to lift it as high, lock out your shoulders and stand.

Pull-up

Pull-up

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Sets 4 Reps 10 Rest 60-90 seconds

Grasp the bar with an overhand grip. Retract your shoulder blades to engage the muscles in your upper back. Brace your core and pull yourself up until your chin is over the bar, then lower under control.

Pendlay row

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Sets 4 Reps 10 Rest 60-90 seconds

With the bar on the floor, bend your knees slightly and hinge forward from the hips, keeping your back slightly concave and your shoulder blades back throughout, and grasp it with an overhand grip just outside your legs. Powerfully pull the weight up to your lower sternum, then lower it back to the floor and repeat.

Kettlebell clean and press

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Sets 3 Reps 10 Rest 60-90 seconds

Hold a kettlebell between your legs. Drive your hips forwards to push the kettlebell off your body like you would with a swing. As the weight rises, rotate your wrist so your palm faces up and catch the kettlebell on your shoulder. From here, press the kettlebell overhead, driving with your legs if you need extra momentum. Reverse the weight to the start.

Finisher: 3 RFT

Do 21 thrusters, then 21 reps jumping over the bench. Next do 15 reps of each, then nine. Race the clock and rest as needed.

Thruster: Reps 21/15/9

Hold the bar level with the top of your chest and your elbows high. Keeping your chest up and back straight, squat down. Lower until your thighs are at least horizontal, keeping your knees wide apart, then drive back up and press the weight overhead.

Jump over bench: Reps 21/15/9

Stand facing a knee-high bench. Jump over it, using your arms to generate momentum and bending your knees to soften your landing. Turn and repeat in the other direction.

Sam Rider is an experienced freelance journalist, specialising in health, fitness and wellness. For over a decade he's reported on Olympic Games, CrossFit Games and World Cups, and quizzed luminaries of elite sport, nutrition and strength and conditioning. Sam is also a REPS level 3 qualified personal trainer, online coach and founder of Your Daily Fix (opens in new tab). Sam is also Coach’s designated reviewer of massage guns and fitness mirrors.