⚡ Pull–Dip–Drive 2.0
(Upper strength + posterior chain endurance + sled power)
WARM-UP (8–10 min)
Goal: Prep shoulders, hamstrings, and CNS for full-body output.
300m Row or 15 Cal Bike
10 Scap Pull-Ups
10 Band Pull-Aparts
10 Arm Circles (forward/backward)
10 Hip Hinges (PVC or empty bar)
2 x 20m Sled Drags (light, warm-up pace)
MAIN BLOCK – Strength & Volume Flow
5 Rounds:
Pull-Ups – 6 reps (strict, full range)
Scale: 90° Pulls or band-assisted.
Tempo: 2 sec up / 2 sec down for control.
Ring Dips – 9 reps
Scale: Feet-assisted or low rings.
Tempo: 3-sec lower / fast press.
Romanian Deadlifts (RDLs) – 12 reps
Barbell, Dumbbells, or Sandbag
Focus: 3-sec eccentric, full glute lockout at top.
Optional: slight pause at bottom for added tension.
Rest 90–120 sec between rounds.
💡 6–9–12 = structured pull/push/hinge pattern — stability, drive, and endurance all in one.
CONDITIONING BLOCK – Sled Power & Control
6 Total Lengths:
3 x Forward Sled Pushes – 25m (heavy, strong stride)
3 x Reverse Sled Drags – 25m (lighter, smooth pace)
Rest 45–60 sec between lengths.
💬 Forward = posterior drive. Reverse = knee health + quad balance.
FINISHER – “Grip + Core Control”
3 rounds:
Static Dead Hang (Pull-Up Bar) – 30 sec
Plank Shoulder Taps – 20 total
Reverse Plank Hold (hips high) – 30 sec
Rest 30 sec between rounds.
COACH’S NOTES
12-rep RDLs build posterior endurance and connective tissue resilience.
Maintain posture and tempo on all lifts — no rushing, no collapsing at the top.
Sleds add functional drive while keeping joint stress low.
Grip & core finisher ties everything together — a quiet challenge that pays off long-term.
This is a grind day — it’s about sustaining rhythm under tension, not max effort.