Pull Power Workout - 45min Advanced
Target your posterior chain and build explosive pulling force with this advanced session. You will utilize heavy barbell compounds followed by high-velocity rotational work to maximize power output. This workout is designed for athletes who want to move heavy weight with speed and precision.
This is for advanced lifters, rowers, or combat athletes looking to develop explosive back strength and pulling speed. It is ideal for those who have mastered Tonal's barbell movements and want to push their digital weight limits.
Equipment
Workout Plan
Rest 120-180s between heavy barbell power sets, 60-90s for secondary movements, and 45s for isolation finishers.
Barbell Bent Over Row
Back, Biceps, Abs
Engage Tonal's Chains mode to maximize the explosive pull at the top of the movement.
Barbell Chinup
Back, Biceps, Abs
Keep the Barbell close to your chest and drive your elbows down toward the floor with speed.
Barbell Biceps Curl
Biceps, Forearms
Maintain a proud chest and don't let the digital weight pull your shoulders forward on the descent.
Rotational Row
Back, Obliques
Pivot on your back foot and use your core to drive the handle with explosive intent.
Seated Lat Pulldown
Back, Biceps
Slow down the eccentric phase to feel the stretch in your lats before the next explosive rep.
Hammer Curl
Biceps, Forearms
Keep your palms facing each other and avoid using momentum to lift the rope.
Standing Face Pull
Back, Shoulders
Pull the rope ends toward your ears and squeeze your shoulder blades together at the peak.
Why this order
The session starts with high-neurological demand barbell movements to prioritize power while fresh. We then transition to single-arm rotational work to engage the core before finishing with high-volume isolation for complete muscular fatigue. Grouping by accessory—Barbell, then Handles, then Rope—ensures an efficient and seamless flow.
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
Should I use Tonal's Dynamic Weight modes for the barbell rows?
Yes, select Chains mode for the Barbell Bent Over Row; this adds resistance at the top of the movement to challenge your peak power during the most advantageous part of the lift.
Can I do the Barbell Chinups if I struggle with my full body weight?
Tonal's digital weight allows you to dial in exactly the resistance you need; if a full body-weight chinup is too much, reduce the weight to find a challenging 5-rep max.
Why are the reps so low on the first two exercises?
Power training requires moving near-maximal loads with high speed. Lower reps ensure that your form remains explosive and your central nervous system doesn't fatigue before the set ends.