A push-focused workout to boost pressing strength and power, warming up your upper body for February’s frosty challenges.
Warm-Up
5 min bike or rower Then 2 rounds:
- 10 band pull-aparts
- 8 scapular push-ups
- 10 arm circles (each direction)
Strength or Skill
Barbell Bench Press
- 4 sets x 8 reps @ RPE 7
- Rest 2 min Dumbbell Arnold Press
- 3 sets x 10 reps Incline Push-Ups
- 2 sets x AMRAP
Metcon
12 min AMRAP:
- 10 dumbbell push-press (35/25 lbs)
- 12 box jumps
- 15 calorie row or bike Scaling: Use lighter dumbbells or step-ups for box jumps
Cool-Down
- Doorway chest stretch: 60 sec/side
- Overhead triceps stretch: 45 sec/side
- Cross-body shoulder stretch: 45 sec/side
- Cobra pose: 45 sec
- Child’s pose: 1 min
Core / Optional Finisher
3 sets:
- 30 sec plank
- 15 V-ups
Coaching Notes
Keep elbows at 45 degrees on pressing. Use full foot for box jumps. Stay explosive but safe.
Week-over-Week Progression
- Week 1: 4x8 bench @ RPE 7, 12 min AMRAP
- Week 2: 4x8 bench @ RPE 7.5, 14 min AMRAP
- Week 3: 5x6 bench @ RPE 8, 12 min AMRAP (increase DBs)
- Week 4: 4x8 bench @ RPE 6 (deload), 10 min AMRAP