UPPER BODY STRENGTH / CORE
WORKOUT
STRENGTH CIRCUIT – 6 Rounds
2-3 minutes REST in between rounds.
- Chaos BB Bench Press
- Rounds 1-2 x 15 (Medium)
- Rounds 3-4 x 10-12 (Medium+)
- Rounds 5-6 x 8-10 (Heavy)
- Eccentric Lat Band Pulldowns x 10 (Heavy)
CIRCUIT – 4-6 Rounds
Perform all exercises in the circuit for the prescribed number of rounds. 60-90 seconds rest in between rounds.
- Ipsilateral Bird Dog Row x 10 (per side / Medium)
- Side Plank with Rotation x 10 (per side)
For challenge, add a 5lb or 10lb DB - Hand-Release Push Ups x 12-15
- Plank Reach x 10 (each side)
- Alternating Hammer DB Curl x 10-12 (Medium)
- Eccentric Band Low Rows x 12-15
Finisher – 4-20-10
(total time 6 minutes)
20 seconds of work / 10 seconds rest. Perform exercise 1 for 20 seconds followed by 10 seconds of rest. Perform exercise 2 for 20 seconds followed by 10 seconds of rest. Perform exercise 3 for 20 seconds followed by 10 seconds of rest. Repeat for 4 sets with no rest between sets.
- Battle Rope Single Arm Waves (right side)
- Battle Rope Single Arm Waves (left side)
Alt: Alternating Single Arm Band Pulldown (Heavy Band) - Burpees
WARM UP
- Bike / Row – 2-3 Min
- Walkout Complex x 5 (Bear Crawl Walkout -> Push Up -> Straight Leg Walkin -> Pike Fold/Hold -> Deep Squat/Hold)
- Lunge to Scaption x 10 (each side)
- Shoulder Taps x 15
- Body Weight Squats x 15
- Scap Pull Ups x 10
DECOMPRESSION
- Child’s Pose with Reach x 30 seconds (each side)
- Band Lat Stretch x 60 seconds (each side)
- Kneeling Hip Flexor x 60 seconds (each side)
- Foam Roll any muscles you feel excessive soreness or tightness. Make sure to “hold the roll” for 30 seconds on tight muscles.
Find WODs by Tag
This site shares general fitness, nutrition, and health information for educational purposes only. It is not medical advice. Always consult a qualified health professional before starting any new program. Use of this content is at your own risk.