Want to be able to hold onto the barbell or pull-up bar longer? Give your grip some extra training! Grab about 3 change plates and hold them between your thumb and other 4 fingers. Just like a farmer’s carry, but with an added demand for your grip strength.

Recommended dose: 5x100 ft

Grab two kettlebells for this back strengthening exercise. This row variation has the added emphasis or working your low back in addition to your upper back since you’re holding a hinged forward position. If your pulling strength needs some work, look no further!

Recommended dose: 3x24 (12 each arm, alternating)

Having trouble with your overhead lifts? This overhead press variation challenges your stability without requiring a heavy load. It’s a great way to train your strength and stability overhead, especially if you have a cranky shoulder.

Recommended dose: 3x8-12 each side

This exercise will really fire up your core. Great for those looking to improve there strength, or if you’re dealing with a bout of back pain.

Recommended dose: 10x10 sec, then turn around and do another 10x10 sec

Give your shoulders and thoracic spine some love. Your body will thank you next time you have to lift overhead or kip.

Recommended dose: 15-20 reps, holding for about 3 seconds

Tight overhead? Sometimes all the banded stretching in the world won’t get you where you need to be unless you start loading your tissues into the range you need.

Recommended dose: 5x5 with at least 3 seconds to lower down

This drill will help you progress to getting your first pistol squat!

Recommended dose: 4x8, or try to work them into your next WOD that has pistols.