Chinese Barbell Row
Wednesday, July 15th, 2026
Mixed Modal//Workout
Rx
Chinese Barbell Row 4 Sets of 8 with 5 second negative For Time 15 - 12 - 9 - 6 Strict Pull Ups After Every Set 1:30 Double KB Zurcher Hold (53/35) Use bands if needed for Zurcher Hold Assistance
Level 2
Banded pull ups 45/26
Level 1
Ring rows 35/18
Goal: Metcon: 8–16 min. Keep pull-ups strict but scalable; don’t let the zurcher hold turn into long breaks.
Stimulus: Upper-back strength then pulling + isometric trunk/brace challenge. Expect grip and breathing to be taxed.