Beginner
Pull & Push
Alternate pulling and pushing to build a balanced upper body.
This circuit lets push and pull play off each other across five rounds for a balanced upper body. Incline and negative variations keep every movement accessible while still building strength.
The circuit — 5 rounds
4 min between rounds, 30 s between exercises.
Tap an exercise each time you finish it. Long-press or “−” to correct.
1
Push-ups
10reps
2
Pull-ups
5reps
3
Incline Push-ups
15reps
4
Incline Chin-ups
10reps
5
Negative Chin-ups
5reps
6
Hindu Push-ups
8reps
⏱ Rest timers
Recommended gear for this WOD
To train these exercises more comfortably and safely:
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