// The Program
Wednesday is a big pull-focused training day built to develop a stronger, more powerful back and arms. We take a great deal of pride in our pull-ups—from helping beginners get their first real pull-up, military recruits hit new PRs, athletes chase their first muscle-up or simply helping the strong become even stronger. Whatever your goal, we train every angle to help you get there. Pull-ups, cables, dumbbells, and barbells are just the beginning. We target everything from the lats, rear delts, and infraspinatus to the biceps and brachialis to build the strength, power, and endurance needed for pull-ups, muscle-ups, HYROX sleds, rope climbs, and static holds. Every set is designed to build a back that can pull more, hold longer, and perform under pressure—because a strong back protects everything else you do, in the gym and on the course.
What You'll Train
- Pull-ups, chin-ups, and lat work
- Barbell and dumbbell rows
- Biceps and grip accessory work
- Pulling-focused conditioning finisher
