Strength day: squat, press and pull
Heavy back squats, strict presses paired with strict pull-ups, then a short deadlift and burpee finisher: the strength base functional fitness is built on.
- Level
- Intermediate
- Duration
- 60 min
- Equipment
- Barbell, Pull-up bar
- Access
- PremiumWorkout
Who it’s for: Exercisers who want a weekly strength session alongside their conditioning workouts.
Conditioning workouts get better when the strength under them grows. This session is the strength day: five heavy sets of back squats, strict presses paired with strict pull-ups, and only then a short finisher.
Work up to a load you can lift for five clean reps with one or two in the tank, and keep it there for all five sets. Rest fully between the heavy sets. Add a little load the next time all five sets go well; scale the pull-ups to band-assisted or ring rows if five strict reps aren’t there yet.
What the session involves
- Back squats: 5 sets of 5
- Strict press and strict pull-ups, 5 sets each, paired
- A 7-minute finisher: deadlifts and burpees
- A short cool-down
What’s inside
- Warm-up and build-up sets
- Heavy back squats
- Strict press paired with strict pull-ups
- A short finisher and cool-down
The full session is part of Premium.
See plansBefore you start
- This is general fitness information, not medical advice. If you have pain or an injury, see a doctor or physiotherapist before training.
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