Hero Training: The Pulling to Safety Workout

The Pulling to Safety Challenge Workout

Complete 30 repetitions for each exercise unless otherwise stated.

Weight to be used (3 categories):

  • Bent-over row – beginner: 45 lbs, intermediate: 90 lbs, advanced: 155 lbs
  • Farmer’s walk – beginner: 20 lbs, intermediate: 40 lbs, advanced: 80 lbs
  • Barbell curls – beginner: 45 lbs, intermediate: 65 lbs, advanced: 95 lbs

1. Alternating chin-ups – using a rope or towel

2. Bent-over row – using a rope or towel

3. Farmer’s walk – 60 seconds total

4. Barbell curls

5. Plank – 120 seconds total time

6. Hanging leg raise – 20 reps

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