Powerful 6 Gym Equipment Back WOD

In this back WOD, Obi Vincent demonstrates a back workout for those that don't workout at a convention gym or who workout at home. It will use only 6 pieces of gym equipment (barbell, dumbbell, rings, resistance bands, dip belt, and incline bench).

Please review our Privacy Policy page for disclosure on our use of affiliate links on this site.

Table of Contents

Back WOD


Resistance Bands
Pull Up Rings or Bar
Dip belt or weighted backpack
Incline Bench

Warm Up

Lat Stretches (w/resistance band)
Kneeling band pull down x 20


Workout #1
Pull ups (ring or bar) x 5 sets
Sets 1 & 2 aim for about 12 reps, 2 second tempo/ 1 second at top
Set 3 aim for about 10 reps, 3 second temp / 1 second at top
Sets 4 & 5 aim for about 8-10 reps, use a dip belt or weighted backpack

Workout #2
A: Barbell underhand Grip Rows
3 sets x 12 reps @ 2 sec eccentric tempo,
4th set a dropset of 3 at 12/ 8 / 8 reps or DB rows Negatives (Alt with DB if no Bar)

B: Super set with incline bench trap raise
4 sets x 10 reps @ 3sec eccentric tempo

Workout #3
A: Lying bench rows
3 sets x 12 reps @ 3 sec tempo

B: Superset with ring rows
3 sets x 12 reps @ 3-4 sec tempo (Alt with feet elevated)

Workout #4
Single arm DB rows
4sets @ 2 sec eccentric tempo 1 set – elbows close row
2nd – Elbows out row
3rd – close
4th- wide

For more workouts by Obi Vincent, visit his YouTube Channel.


By using this website you agree to accept our Privacy Policy