Shared workout · Multi-sport
High Intensity B: Explosive Pull
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THE WORKOUT, STEP BY STEP
MULTI-SPORT
High Intensity B: Explosive Pull
Mobility + plyos + power + strength, then 3x400m run and 6-min EMOM air bike.
3 min
Mobility: Hip CARs (easy range of motion prep).
3 min
Mobility: Wedge squat stomps/kickouts (easy range of motion prep).
10 reps
Box jumps – explosive jump onto box
REST45 sec
Rest after box jumps
3 reps
Depth drop to double broad jump
REST1 min
Rest after depth drop to double broad jump
5 reps
Knees to double jump (explosive jump sequence)
REST1 min
Rest after knees to double jump
10 reps
Dead stop kettlebell swing
REST1 min
Rest after dead stop kettlebell swings
8 reps
Hang clean or deadlift (choose one barbell pull)
REST1m 30s
Rest after hang cleans/deadlifts
8 reps
Pull-ups or negatives
REST1m 30s
Rest after pull-ups/negatives
8 reps
Toes to bar or knees to elbows
REST1m 30s
Rest after toes to bar/knees to elbows
INTERVAL400 m
400m hard effort for time
REST2 min
Rest after 400m interval
10 sec
Air bike – 10s max effort
REST50 sec
Easy spin / full rest until next minute
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