Intermediate
Strength:
Find your floor press one rep max!
The following is a template for working up to a one rep max (sets x reps @ percentage of max weight):
- Warm up
- 1×8 @ 30%
- 1×5 @ 50%
- 1×3 @ 60%
- 1×2 @ 70%
- 1×1 @ 80%
- 1×1 @ 90%
- 1×1 @ 95%
- 1×1 @ 100%+ or new PR.
Muscular endurance:
EMOM for 12 minutes (4 sets) –
10 Dumbbell push presses
10 Dumbbell step-ups (5 / side)
12 Alternating dumbbell rows (6 / side)
Metabolic Conditioning:
Complete as many rounds and reps as possible in 8 minutes of –
5 Dumbbell man makers
20 Flutter kicks / side
Beginner
Strength:
Find your floor press five rep max!
The following is a set and rep template for working up to a five rep max:
- Warm up
- 1×12
- 1×10
- 1×8
- 1×6
- 1×5
- 1×5
- 1×5
- 1×5
Muscular endurance:
EMOM for 12 minutes (4 sets) –
10 Dumbbell push presses
10 Step-ups (5 / side)
12 Alternating dumbbell rows (6 / side)
Metabolic Conditioning:
Complete as many rounds and reps as possible in 8 minutes of –
5 Plyo-box push-ups
5 Plyo-box squat thrusts
15 Flutter kicks / side
