D20 Workout - Pull

Number of Rounds: 4
Timed Parameters: Each movement is performed for 40 seconds followed by 20 seconds of rest.


  • Dumbbell Movement 1: Deadlifts
  • Bodyweight Movement 2: Pull-ups (If you have a bar) or Towel Rows (using a sturdy towel over a door) or DoorJam Rows (grab a doorjam, lean back and row yourself back to a standing position)
  • Dumbbell Movement 3: Upright Rows
  • Cardio (based on d20 roll):
    • 1-5: Skaters
    • 6-10: Jumping Jacks
    • 11-16: High Knees
    • 17-20: Rest


  • Challenge: Increase the weight for Deadlifts and Upright Rows. Try to perform Pull-ups with a slower, more controlled ascent and descent to maximize muscle engagement.
  • Repetition Goal: Focus on maintaining excellent form, particularly keeping your back straight during Deadlifts and elbows high in Upright Rows.

Skill Notes

  • Deadlifts: Stand with feet hip-width apart, a dumbbell in front of each foot. Bend at your hips and knees, grip the dumbbells, then pull them up along your legs until you are standing straight. Keep your back flat and your chest up throughout the movement.
  • Pull-ups/Towel Rows: For pull-ups, grip the bar with an overhand grip and pull your chest to the bar in a smooth motion, focusing on using your back muscles. For towel rows, secure the towel over a door and pull yourself towards the door, keeping your body straight.
  • Upright Rows: Hold dumbbells in front of you, palms facing your body. Lift the dumbbells straight up to your chest, leading with your elbows, and keeping the dumbbells close to your body.
  • Skaters: Leap side to side, simulating a speed skater. This lateral move helps improve your balance and strength in your legs.
  • Jumping Jacks: Perform with a focus on extending arms and legs fully to maximize movement range.
  • High Knees: Run in place, focusing on lifting your knees as high as possible, which helps improve your core strength and cardiovascular endurance.
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