Strict Pull-Up, Deadlift, Ring Push-Up, Walking Lunge, and Toes-to-Bar EMOM
Friday, October 23rd, 2026
Strength + Metcon//EMOM//20 min
Rx
Strength Strict Pull-Ups 4 Sets of 6-10 EMOM 20 Minute 1: 18 Double-Dumbbell Deadlifts Minute 2: 12 Ring Push-Ups Minute 3: 75-Foot Double-Dumbbell Walking Lunge Minute 4: 12 Toes-to-Bar
Goal: Build strict pulling strength, then develop repeatable full-body muscular endurance across four movement patterns.
Stimulus: Choose dumbbells and gymnastics variations that allow each station to finish with time to transition. The goal is consistent work across all five rounds without missed intervals.
Movements
strict-pull-updouble-dumbbell-deadliftring-push-updouble-dumbbell-walking-lungetoes-to-bar
Equipment
pull-up-bardumbbellrings