Upper Body & Grip
Pressing, pulling, and the grip that fails on carries.
Strength
≈ 30 min
5 exercises
Coach's note
Grip is what goes first on farmers carry and the sled pull.
The session
- 1
Bench Press
4 x 6 · rest 120s
Upper body pressing strength.
- 2
Pull Up
4 x 8 · rest 90s
Vertical pull, supports SkiErg and sled pull.
- 3
Overhead Press
3 x 8 · rest 90s
Shoulder strength for wall balls.
- 4
Barbell Row
3 x 10 · rest 90s
Horizontal pull strength.
- 5
Farmers Hold
3 sets · 45s · rest 60s
Grip endurance for carries.
Duration is an estimate from the prescribed work and rest. Loads are yours to choose — pick what you can hold with good form for every set.
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