There will be an alternate strength for you if you already completed your floor press 1RM test!
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.
Metabolic Conditioning:
Alternate reps in teams of two to complete the following for time –
140 Inverted rows
80 Front squats
200 Squat thrusts
Finisher:
Complete 3 rounds with a partner –
6 Partner med ball crosses / partner
8 Hollow body med ball tosses / partner
10 Resistance band partner reverse sit-ups
6 Partner plank rows / 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
Metabolic Conditioning:
Alternate reps in teams of two to complete the following for time –
80 Inverted rows
80 Goblet squats
80 Plyo-box squat thrusts
Finisher:
Complete 3 rounds with a partner –
6 Partner leg crosses / partner
8 Hollow body med ball tosses / partner
10 Resistance band partner reverse sit-ups
6 Partner plank high fives / side
