A push-focused session to ignite upper body heat with classic presses and icy burnouts, perfect for building strength and supporting the winter warrior theme.
Warm-Up
5 min brisk treadmill walk or ski erg Then 2 rounds for quality:
- 10 band pull-aparts
- 8 scap push-ups
- 10 arm circles each way
Strength or Skill
Barbell Bench Press:
- 4 sets x 8 reps @ RPE 7 Standing DB Shoulder Press:
- 3 sets x 10 reps (moderate weight) Rest 90 seconds between sets
Metcon
14 min AMRAP:
- 8 push-ups
- 12 dumbbell push press (30/20 lbs)
- 20 calorie row or bike Scaling: Push-ups to knees; DBs to 15/10 lbs; Row/bike to 12/8 cal
Cool-Down
- Doorway pec stretch: 60 sec/side
- Overhead triceps stretch: 45 sec/side
- Cross-body shoulder stretch: 45 sec/side
- Prone shoulder opener (arm extended palm-down, rotate torso away): 45 sec/side
- Child’s pose: 1 min
Core / Optional Finisher
Tabata hollow rocks (20:10 x 4 sets)
Coaching Notes
Maintain solid form on all pressing and strict tempo. Don’t rush the strength sets—think ‘fire in the forge’ not ‘smoke in the microwave.‘
Week-over-Week Progression
- Week 1: 4x8 bench @ RPE 7; 14min AMRAP
- Week 2: 4x8 bench @ RPE 7.5 (add 5-10 lbs); 15min AMRAP (add 2 push-ups/rd)
- Week 3: 4x7 bench @ RPE 8 (increase load); 16min AMRAP (add 2 DBs/rd)
- Week 4: 3x8 bench @ RPE 6 (deload); 12min AMRAP (reduce load)