Back WODs
Pulling circuits to build a stronger, wider back: pull-ups and bar variations, from beginner to advanced.
Muscle Up Hunt Intermediate
3 rounds · 7 exercises
5/10
Basic Beginner Beginner
4 rounds · 7 exercises
2/10
Back & Biceps Beginner
4 rounds · 5 exercises
1/10
Pull & Push Beginner
5 rounds · 6 exercises
3/10
Six Mix Beginner
6 rounds · 7 exercises
4/10
Abs & Core Routine Intermediate
4 rounds · 6 exercises
6/10
Arm Routine Intermediate
5 rounds · 8 exercises
7/10
Back Lever Hunt Intermediate
6 rounds · 6 exercises
7/10
Back Routine Intermediate
3 rounds · 5 exercises
5/10
Biceps & Back Routine Intermediate
4 rounds · 6 exercises
5/10
Biceps Triceps Routine Intermediate
4 rounds · 7 exercises
6/10
Body Shock Intermediate
4 rounds · 9 exercises
7/10
Diamond Pull Intermediate
5 rounds · 6 exercises
6/10
Hard Body Routine Intermediate
3 rounds · 8 exercises
6/10
Lucky Number 7 Intermediate
3 rounds · 7 exercises
5/10
Explosive Warm-up Intermediate
3 rounds · 6 exercises
4/10
Maniac Routine Intermediate
2 rounds · 8 exercises
5/10
No Barz No Glory Intermediate
3 rounds · 7 exercises
5/10
Pull It Routine Intermediate
4 rounds · 7 exercises
6/10
Shoulder Routine Intermediate
4 rounds · 6 exercises
5/10
Upper Back, Biceps, Abs Intermediate
3 rounds · 8 exercises
5/10
Upper Body Routine (advanced challenge) Intermediate
1 rounds · 6 exercises
4/10
Muscle Up Boost Advanced
5 rounds · 7 exercises
9/10
Strength Control Advanced
3 rounds · 8 exercises
8/10
Turtle Back Routine Advanced
3 rounds · 7 exercises
9/10
Frequently asked questions
Which exercises build the back in street workout?
Pull-ups are the foundation: wide-grip, close-grip, chin-ups and Australian pull-ups all hit the back from different angles. Muscle-ups and rows add volume once you're stronger.
How often should I train back?
Two to three pulling sessions a week work well, leaving at least a day of recovery in between so the muscles and tendons adapt.
Where do I start if I can't do a pull-up yet?
Start with Australian pull-ups (feet on the ground, body at an angle) and negative pull-ups, or use a resistance band. Strength builds within a few weeks.