Beginners Lats Circuit | BJJ Lats Circuit | Advanced Lats Circuit | Full Lats Circuit

To get the most out of this workout use one of the Interval Timers below. No need to do any additional work. The exercises are already preprogrammed in the links below.

Android Timer | Apple Timer

Warm Up

30m | Shoulder Mobility

5m | Break

Dynamic Warm Up

10r | Straight Arm Pull Down

10r | Medicine Ball Slams

40s | Rest

Repeat 4x


Speed & Power

8r | Jump Negative Pull Ups

40s | Suplex Bag Turns

2m | Break

Repeat 3x

Muscular Endurance

15r | Banded Pull Ups

15r | Inverted Rows

1m | Rest

Repeat 3x


10r | Bent Over Barbell Row

10r | RDL

10r | 1-Arm Pull Up (Left & Right) [See 1-Arm Pull Up Alternatives]

90s | Rest

Repeat 3x


40s | Ab Roller

40s | Bicycles

40s | Ab Ankle Reach

40s | Hollow Body Holds

35s | Rest

Repeat 3x


r = reps

s = seconds

m = minutes

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