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A. Alternating for 5 rounds:

  • Single arm DB bench press, as heavy as possible for 8-12 reps.
  • Single arm ring rows OR bent over DB rows. Aim for 8-12 reps for these as well.

Shoot for more reps than last week, or increase the weight slightly (move the feet forward for the ring rows). OR… do the reps with a 2 second negative. More time under tension will build more strength.

B. Working with a partner, for 3 rounds of 2 minutes of work, and 30 seconds rest/transition time:

Station 1 – Backwards sled drag (small sleds, no row) 1 lap on the turf / fat bar deadlift hold (135/95).

Station 2 – Accumulate double-unders / handstand hold.

Try to work with a partner who will be doing roughly the same weights. The sled should be weighted (probably to about 1/2-3/4 bodyweight). Fat bar deadlift can be done the thick axle bars, or using the Fat Gripz on a regular bar. Handstand holds can be modified to a piked hold with the feet on a box, or in a plank.