Intermediate
Upper Body
A simple, dense circuit for the whole upper body.
An efficient circuit of six movements at 20 reps each, hammering both push and pull. Easy to remember, brutal to finish.
The circuit — 4 rounds
3 min between rounds, minimal rest between exercises.
Tap an exercise each time you finish it. Long-press or “−” to correct.
1
Pull-ups
20reps
2
Straight Bar Dips
20reps
3
Dips
20reps
4
Push-ups on Handles
20reps
5
Incline Push-ups
20reps
6
Reverse T-bar Dips
20reps
⏱ Rest timers
Recommended gear for this WOD
To train these exercises more comfortably and safely:
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