Pull-Up Skill + Sandbag Carry / Pull-Up E2MOM
Thursday, April 23rd, 2026
Skill / Gymnastics//Workout//14 min
Rx
Skill Work on Pull Up Skills and Drills AMRAP 14 - Max Distance Sandbag Carry (150/100) Every 2:00 (including 0:00) - 14 Pull Ups Pull Up Progression Drills: - 3 x 20-30 sec active hang - 3 x 5-8 scap pull ups - 3 x 3-5 box/jumping pull ups with slow 3 sec lower - 2 x 20 sec hollow hold + 20 sec arch hold
Level 2
Sandbag Carry (125/75). Every 2:00: 10 Pull Ups / Banded Pull Ups.
Level 1
Sandbag Carry (70/50) or Farmer Carry. Every 2:00: 10-14 Ring Rows or Jumping Pull Ups.
Goal: Improve pulling mechanics, grip stamina, and body control under moderate fatigue.
Stimulus: RPE 6-7. Skill first, then controlled pulling work every 2:00 with a steadily accumulating carry. Athletes should feel challenged in grip and upper back, but still maintain movement quality.
Movements
pull upsandbag carryactive hangscap pull upring row
Equipment
sandbagrigrings