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Workout of the day
2025-01-29
Strength
4 sets: 15 min (week 4 / 4)
10-8-6-4+ DB Bench-Press
10/10 Single arm DB Row
15 Banded Pull-aparts
Rest 90 sec after each set
*Today for the DB bench-press, start with a light to moderate weight and build
throughout each set to finish AHAP. Complete 4 + reps on the last set, spotter assisted
if required. For the single are row, choose a lighter to moderate weight today.
Metcon
For time: (14 min cap)
15 Ring Dips / Bench Dips
30 RKB Swings
15 Push-ups
30 KB Hang-Cleans
15 Ring Dips
40 RKB Swings
15 Push-ups
40 KB Hang-Cleans
KB weights:
L1: 10/16 kg
L2: 12/20 kg
L3: 16/24 kg
core
Partner
Accessory
3 sets:
8 / 8 Rear delt flys
15 Banded tricep pushdowns
* 45-90 sec banded pec stretch or shoulder opener