A push-dominant strength and conditioning workout building chest, shoulders and triceps, while kicking off the tournament with pressing intensity. Sets the tone for relentless competition throughout the cycle.
Warm-Up
3 min bike or rower, then 2 rounds for quality:
- 12 band pull-aparts
- 10 scap push-ups
- 10 shoulder pass-throughs
- 10 arm circles (forward/back)
Strength or Skill
Dumbbell Bench Press
- 4 sets x 8 reps @ RPE 7
- Rest 90-120 sec
Standing Overhead Dumbbell Press
- 3 sets x 10 reps @ RPE 7
- Rest 90 sec
Metcon
“Sweet 16 Showdown” – 12 min AMRAP:
- 8 push-ups (can elevate hands to scale)
- 12 alternating DB snatches (35/25 lbs)
- 16 wall balls (20/14 lbs, scale: lighter ball or air squats)
Scaling: Push-ups from knees or incline, lighter DB/wall ball
Cool-Down
- Chest stretch (doorway): 45 sec/side
- Overhead tricep stretch: 45 sec/side
- Child’s pose: 60 sec
Core / Optional Finisher
2 Rounds:
- 20 hollow rocks
- 20 sec plank hold
Coaching Notes
Push for solid reps with slow lowering phase on both presses. Prioritize form over load. During the AMRAP, manage pace so you don’t gas out early.
Week-over-Week Progression
- Week 1: 4x8 DB bench, 3x10 OHP, 12 min AMRAP
- Week 2: 4x10 DB bench, 3x12 OHP, 14 min AMRAP (aim for +1 round)
- Week 3: 5x6 DB bench @ RPE 8, 4x8 OHP @ RPE 8, 12 min AMRAP (add 5 lbs if last week felt easy)
- Week 4: 3x10 DB bench @ RPE 6, 3x8 OHP @ RPE 6, 10 min AMRAP