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 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 (each side)
- KB (Bottoms Up) Single Arm Floor Press x 10 (each side)
- Lateral Raise + Front Raise Combo x 10
- Eccentric Band Low Rows x 8-10
CORE – 6-20-10
6 SETS / 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. Repeat for 6 sets, then move to the next 2 exercises.
- Ab Roll Outs (Use an ab roller, TRX bands/rings, barbell or a row machine)
- Weighted Crunch
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.
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