WOD
Week 4 Day 2
CrossFit Warpath – 4 Week Pull Up Program
Weightlifting
1a: 1-Arm KB Row (3 x 10)
add rotation at the top
Rest 30sec
1b: Seated Banded Facepulls (3 x 15)
rest 30 sec
2: Barbell Curls (1 x 100)
rest as needed
3: Banded Push Downs (1 x 150)
4: Farmer’s Carry (4 x 150)
one arm 75ft/other arm 75ft = 1
rest 60s
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Week 4 Day 1
CrossFit Warpath – 4 Week Pull Up Program
1a: Barbell Row (4 x 6-8 AHAP)
Supinated Grip
rest 45sec
1b: Barbell JM Press (4 x 10)
rest 45 sec
2a: Zottaman Curls (3 x 8-10)
rest 30 secs
2b: Prone Incline Lateral Raises (3 x 12 – 15)
rest 30 sec
2c: Behind the Back Wrist Curls (3 x burn)
each set until it burns
rest 30 sec
3: Dead Bug (3 x 10)
rest 60 sec
4: Banded Pull Aparts (150 reps)
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Week 3 Day 2
CrossFit Warpath – 4 Week Pull Up Program
1a: Bent OVer DB Kettlebell (4 x 8-10)
rest 45sec
1b: Farmer’s Carry (4x100ft)
rest 45 sec
2a: Ring Rows (3 x 12-15)
rest 30sec
pause at top each rep
2b: Trap 3 Shrugs (3 x 10-10-10)
rest 30 sec
3: Reverse Crunches (3 x 10)
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Week 3 Day 1
CrossFit Warpath – 4 Week Pull Up Program
1a: Barbell Row (4 x 6-8)
Supinated grip
As heavy as possible
Pause at top
rest 45sec
1b: Incline Tate Press (4 x 10)
rest 45sec
2a: DB Curls (3 x 10)
alternating
rest 30 sec
2b: DB Cuban Press (3 x 12-15)
rest 30sec
Banded Alphabet (3 sets on each side)
60sec rest
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Week 2 Day 2
CrossFit Warpath – 4 Week Pull Up Program
1a: Chest Supported DB Row (4 x 10)
rest 45sec
1b: DB Roll Back Tricep Extensions (4 x 10)
rest 45sec
2a: Shoulder Circuit (3 x 10-10-10)
DB Front Raises – Lateral Raises – Bent Over Rear Delt Raises
rest 30sec
2b: Banded Pull Aparts (3 x 50)
RKC Plank (4 x 15sec)
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Week 2 Day 1
CrossFit Warpath – 4 Week Pull Up Program
Weightlifting
1a: Inverted Row (4 x 8-10)
1 sec pause at top
rest 45 sec
1b: Singla Arm KB Shrug (4 x 10 )
Pause 1 count at top
2a: Incline DB Hammer curl (3 x 8 – 10)
rest 30 sec
2b: KB Bottoms Up Carry (3 sets)
Walk down the gym one arm, back the other (1 set)
Gymnastics
Banded Pull Downs (100 reps)
Banded Push Downs (100 reps)
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