Pull Power Workout - 30min Intermediate
This pull-focused power session prioritizes explosive vertical and horizontal movements to maximize back and bicep force production. You will utilize low-rep compound lifts followed by high-volume accessories to build both explosive strength and muscular density. It is specifically designed to leverage Tonal's digital resistance for maximum velocity on every rep.
This workout is ideal for athletes like rock climbers or rowers who require explosive pulling capacity. It also suits intermediate lifters looking to break strength plateaus by training for power rather than just hypertrophy.
Equipment
Workout Plan
Rest 120s between heavy compound sets, 60-90s between accessories, and 45s for the final bicep and row finisher.
Bent Over Row
Back, Biceps, Abs
Drive your elbows toward the ceiling with maximum intent while keeping your spine neutral.
Half Kneeling Single Arm Row
Back, Biceps, Obliques
Pull with speed to engage fast-twitch fibers while staying rock-solid in your kneeling stance.
Biceps Curl
Biceps, Forearms
Squeeze your biceps hard at the top and avoid using momentum to swing the handles.
Seated Alternating Row
Back, Biceps
Maintain a rapid alternating rhythm to maximize blood flow and finish the workout strong.
Neutral Lat Pulldown
Back, Biceps, Abs
Explode the handles down toward your chest and resist the digital weight on the way up.
Straight Arm Pulldown
Back, Shoulders
Keep your arms locked and use Tonal's constant tension to feel your lats engage at the bottom.
Why this order
The workout begins with heavy bilateral compound movements to maximize power output while the central nervous system is fresh. We transition to unilateral and isolation work to address muscular imbalances and finish with high-rep sets to induce metabolic stress. Grouping all handle-based exercises minimizes transition time so you can maintain high training intensity.
Want this personalized for you?
This is a template workout. Connect your Tonal and the AI coach adjusts weights to your strength scores, swaps exercises around injuries, and progresses you week over week.
Start Free with AI CoachFrequently Asked Questions
What weight should I select for the 3-rep power sets?
Select a weight where you could perform 5 or 6 reps, but stop at 3 to focus entirely on the speed and explosiveness of the movement.
Should I use any of Tonal's dynamic weight features?
Yes, enabling 'Chains' mode on the Neutral Lat Pulldown is an excellent way to challenge your power output as you reach the peak of the pull.
How fast should I move during the 'Power' sets?
The concentric phase (the pull) should be as fast as possible while maintaining form, while the eccentric phase (return) should remain controlled.
Can I swap the Seated Row for a different accessory?
If you need more bicep focus, you can swap the final row for a Hammer Curl, but the Seated Row finisher is designed to fully fatigue the back.