Workouts · Outdoor

Outdoor Beast Pull Burner

Outdoor · 12 min · 5 moves · pull-up bar

A hard session for a day you have energy to spend.

The workout

1. Pull-Up Bar Explosive Chin-Up

   4 × 8 reps · 30 s rest

   Grip bar shoulder-width, pull explosively chin over bar, lower with control for full range.

   Easier: Use a resistance band looped over the bar for assistance.

   Works: back, biceps

2. Poolside Deck Burpee Sprint

   4 × 30 s · 20 s rest

   Drop to a plank, chest to deck, explode back up into a jump, moving fast with intensity.

   Works: full body, cardio

3. Pull-Up Bar Hanging Knee Raise

   4 × 12 reps · 25 s rest

   Hang from bar, drive knees explosively toward chest, control the lowering phase to protect shoulders.

   Works: core, hip flexors

4. Poolside Deck Jump Squat

   3 × 15 reps · 20 s rest

   Squat down then explode upward into a jump, landing soft with bent knees to absorb impact.

   Works: quads, glutes, calves

5. Pull-Up Bar Wide Grip Pull

   3 × 8 reps · 30 s rest

   Take a wide grip, pull chest toward bar with power, focus on driving elbows down and back.

   Works: back, shoulders

Want it different today?

In Yafa you can change this workout with a sentence: “make it shorter”, “no jumping” or “my knee is sore”, and it is rewritten for that. Or describe a workout of your own in your own words. The app calls each move out loud and tells you when to rest, so the phone can stay in your pocket.

More outdoor workouts

• Weekend Outdoor Unwind 12 min · no equipment
• Wake Up Outdoor Power 12 min · no equipment
• Outdoor Band Energizer 10 min · resistance bands
• Band Bar Beast Outdoors 10 min · pull-up bar, resistance band

Also in: Pull-up bar workouts · Short workouts, 15 minutes or less

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