Full-Body Strength Focus + Short Engine Finisher

Crossfit
1h

Session objective

Build full-body strength with low-to-moderate volume, high quality reps, and long rest. Finish with a short, controlled aerobic/anaerobic finisher that does not compromise pulling mechanics.

Warm-up (12 min)

1) Easy pulse (3 min)

  • 2 min easy jump rope
  • 1 min easy jog

2) Dynamic prep (4 min)

  • 2 rounds:
    • 10 air squats (2-sec pause in the bottom)
    • 8 scapular push-ups
    • 8 band pull-aparts
    • 20 m high knees + 20 m butt kicks

3) Specific prep (5 min)

  • 2 rounds (controlled):
    • 5 strict pull-ups (or 8 banded strict)
    • 6 slow push-ups (3 sec down)
    • 6 ab wheel rollouts (short range)
  • Then 3–4 build-up sets for the main strength work (see below).

Main block — Strength (35 min)

A) Strict Pull-up strength (12 min)

E2MOM x 6 sets (12 min):

  • 3–6 strict pull-ups @ RPE 8–9 (leave 1–2 reps in reserve)
  • Rest the remainder of the 2:00

If bodyweight allows >8 strict reps, use a band for accommodating resistance (harder at the top) or tempo (31X1) to keep the set in the 3–6 range.

B) Push strength + trunk stiffness (12 min)

E3MOM x 4 sets (12 min):

  • 8–15 hand-release push-ups @ RPE 8 (perfect line)
  • 6–10 ab wheel rollouts (stop before lumbar extension)

Rest the remainder of the 3:00.

C) Lower-body strength endurance (11 min)

EMOM x 11 (alternating):

  • Minute 1: 12–20 jump squats (controlled landing)
  • Minute 2: 30–45 sec banded good mornings (slow tempo)
  • Minute 3: 12–16 walking lunges (bodyweight) Repeat until 11 minutes are complete.

Finisher (8–10 min)

For time (cap 10 min):

  • 800 m run
  • 80 single-unders (or 40 double-unders)
  • 400 m run
  • 60 single-unders (or 30 double-unders)

Cool-down (3 min, optional if time)

  • Easy walk + 1 min band lat stretch per side + 1 min couch stretch per side (as time allows).
  • Strict Pull-up: latissimus dorsi, biceps brachii, lower trapezius, rhomboids, forearm flexors
  • Hand-release Push-up: pectoralis major, triceps brachii, anterior deltoid, serratus anterior, rectus abdominis (stiffness)
  • Ab wheel rollout: rectus abdominis, transverse abdominis, latissimus dorsi (stabilization), hip flexors (secondary)
  • Jump squat: quadriceps, gluteus maximus, calves
  • Walking lunge: quadriceps, gluteus maximus, adductors
  • Banded good morning: hamstrings, gluteus maximus, erector spinae (isometric)
  • Run + jump rope: calves/soleus, quadriceps, hamstrings (cyclic), shoulders/forearms (rope), cardiorespiratory system

WOD Evaluation

78
Strength
55
Endurance
62
Volume

Muscle Groups Worked

Latissimus dorsi
Quadriceps
Rectus abdominis
Biceps brachii
Gluteus maximus

Exercises in this wod

Strict Pull-upBand Pull-ApartScapular Push-upHand-Release Push-upAb Wheel RolloutJump SquatBanded Good MorningWalking LungeRunSingle-UnderDouble-Under

Material

Pull-up barsResistance bandsJump ropesAb wheelResistance tubesOutdoor running space

Technical Explanation

General intensity & safety

  • This is a strength-focused day: prioritize rep quality and full control over speed.
  • Stop sets if form breaks (kipping, excessive neck reach, lumbar extension, knees collapsing).

Strict Pull-up

  • Start from a dead hang with ribs down; initiate by depressing and retracting the scapula.
  • Keep legs quiet (no kip). Chin clearly over the bar.
  • Scaling with bands: place band under foot or knee; keep the same strict pattern.

Hand-release push-up

  • Maintain a straight line: head–thorax–hips move together.
  • Hands briefly lift at the bottom, then press without bouncing.
  • If lumbar extension appears, elevate hands to a box/bench height.

Ab wheel rollout

  • Begin with glutes lightly squeezed and ribs down.
  • Roll only as far as you can without losing neutral pelvis.
  • Kneeling is the default; avoid standing rollouts unless you can maintain perfect control.

Jump squats

  • Land softly with knees tracking over toes.
  • Keep reps snappy but never sloppy; reduce reps if landing gets loud or knees cave.

Banded good mornings

  • Hinge at hips, slight knee bend, neutral spine.
  • Feel hamstrings; avoid rounding or hyperextending at the top.

Running & rope

  • Run at strong but sustainable pace; aim for even splits.
  • On double-unders: stay relaxed in shoulders, spin from wrists; scale to single-unders to keep cadence.

Adaptations

Beginner

  • A) E2MOM x 6: 3–5 banded strict pull-ups or 6–10 ring rows (if available) / slow negatives (3–5 reps)
  • B) E3MOM x 4: 6–10 incline push-ups + 4–6 short-range ab wheel (or plank 20–30s)
  • C) EMOM: 8–12 jump squats (or air squats) / 20–30s band good mornings / 8–12 lunges
  • Finisher: 600 m run + 60 SU + 300 m run + 40 SU

Intermediate

  • A) E2MOM x 6: 4–6 strict pull-ups (band if needed)
  • B) E3MOM x 4: 10–15 hand-release push-ups + 6–10 ab wheel
  • C) EMOM: 12–18 jump squats / 30–40s band good mornings / 12–16 lunges
  • Finisher: as written, DU option if consistent

Advanced

  • A) Keep 3–6 strict reps but increase difficulty via tempo 31X1 or 1–2 sec pause at top
  • B) Add a 1-sec pause at bottom of push-ups; ab wheel to longer range if neutral spine maintained
  • C) Use highest rep targets only if landings stay quiet and mechanics clean
  • Finisher: push pace, but keep rope unbroken if possible (choose SU if DU would cause repeated misses)