FULL BODY DYNAMIC EFFORT (PUSH/PULL)
STRENGTH CIRCUIT – 5 Rounds
- Bench Press (4-2-1 Tempo) – x 5 (Medium+)
Note: 4 second descent (eccentric), 2 second hold at the bottom, 1 second press up (concentric). Go as heavy as you can without breaking good form. Make sure to do 2-3 warm up sets at a lighter weight. - Banded Face Pull w/ 2 second Hold x 10-12
MOVEMENT CIRCUIT 1 – 3 Rounds
- 1200m Row or 15c Ride or 600m Run (6-7 RPE)
- Banded Tricep Pushdowns x 10
- Loaded Push Ups x 10
MOVEMENT CIRCUIT 2 – 3 Rounds
- DB Curl -> Press x 8-10
- Box Pistol Squat x 8-10 (each side)
Advanced: Add Weight - Glute Bridge Single Arm DB Floor Press x 8-10
CORE CIRCUIT – 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.
WARM UP
- Jump Rope – 1-2 mins
- 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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