Intermediate

Back Routine

Target the back with varied pull-up grips, including behind the neck.

3 rounds 5 exercises Rest : 3 rounds

By Jérémie NeubauerCalisthenics, CrossFit and strength training enthusiast for over 15 years

A pull-focused circuit built around the back, working through multiple grips and angles, all the way to behind-the-neck pull-ups and tuck front lever pull-ups, to thicken the back.

The circuit (3 rounds)

3 rounds, minimal rest between exercises.

Round 1 / 3

Tap an exercise each time you finish it. Long-press or “−” to correct.

Wide Pull-ups

10reps

Wide-grip Behind-the-neck Pull-ups

5reps

Close-grip Behind-the-neck Pull-ups

5reps

Shoulder-width Behind-the-neck Pull-ups

5reps

Tuck Front Lever Pull-ups

5reps

⏱ Rest timers

Recommended gear for this WOD

To train these exercises more comfortably and safely:

Pull-up bar Resistance bands Fitness floor mat

No bar yet? Our pull-up bar guide compares doorway, wall-mounted, free-standing and outdoor models.

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