• July 31, 2026
  by Matt Pedri

  Skill

  10×3
  strict weighted pull-ups

  We’ll spend some time working on strict upper body pulling strength today. To scale the movement, remove the added weight and perform strict bodyweight pull-ups, banded pull-ups, or ring rows. If you’re unsure what weight to use, start at body weight and increase weight across 10 rounds, increasing the weight as you go. Likewise, you can start with a strong band assist and increase the difficulty across several rounds.

  Workout of the Day

  4 rounds with 1 minute at each station
  row for calories
  medicine ball sit ups
  burpee box jumps
  rest

  This workout consists of 4 rounds where you will work for 1 minute at each station. Your score is the total number of calories and reps completed across all rounds.

  When it comes to the sit-ups, you can scale by using a lighter ball or removing the weight altogether. To scale the burpee box jumps, step back and step up for the burpee and step-ups instead of box jumps, and use a lower box or perform step-ups.

  standard: 20/20″, 16/12 lb
  rx: 24/20″, 20/14 lb
  sport: 24/20″, toe-to-bar

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