General Warm-up
3 Rounds
10 Wall Scap Slides
20-30 seconds each side Straight Arm Bicep/Shoulder Stretch on Rig
20-30 seconds each side Standing Tricep Stretch
20-30 seconds each side Pec Stretch on Rig
20-30 seconds each side Lat Stretch on Rig
10yd Walking Straight Leg Marches
10yd Inchworms with Up Dog instead of Push-up
MANAGEMENT:
Take them through on command one stretch at a time at least for Round 1, they could go on their own for the remaining two Rounds
Specific Warm-up
3 Rounds
Round 1: 6 Bench Press @45% + 6 Push-ups, 6 Ring Rows + 6 Double DB Reverse Flys
Round 2: 4 Bench Press @55% + 4 Push-ups, 6 Ring Rows + 6 Double DB Reverse Flys
Round 3: 2 Bench Press @65% + 2 Push-ups, 6 Ring Rows + 6 Double DB Reverse Flys
MANAGEMENT:
Have them build to their starting weight on all weighted movements
If they do not know or don’t have a recent Bench Press max then start light in Round 1 and build to a good starting weight that they are 100% confident then can complete all the reps in the complex and build from there across the 4 sets
Upper Body Main Lift
Push Complex: 4 sets, 5 Bench Press @75% + 10 Push-ups
Pull Complex: 4 sets, 10 Ring Rows + 10 Double DB Reverse Flys
FOCUS:
We begin with a focus on Muscle Endurance, we will start with a Complex for push and pull, this provides more time under tension which will improve your muscle endurance
We will progress on Bench Press throughout this first cycle and work to Pull-ups as well
If you do not know your max, 75% should be a moderate to heavyish weight, reps 1-3 should feel pretty comfortable, reps 4-5 should be challenging, complete the reps then immediately go to the push-ups, modify to knees or hands elevated push-ups as needed
Complete the 10 Ring Rows then go immediately to the Reverse Flys
WORK/REST RATIO:
Alternating Every 2 minutes for 16 minutes: M1: Push Complex, M2: Pull Complex
Complete the push complex then rest for the remainder of the 2 minutes, then complete the pull complex and rest for the remainder of the 2 minutes, continue alternating back and forth
This also allows people to share equipment, one person can start on the push complex and the other on the pull complex, switch back and forth
Accessory Work
Double DB Bench Press 4x8
Single KB Knee Supported Row 4x8 each arm
Double DB Alternating Curls 4x8 each arm
Single DB Tricep Kickbacks 4x8 each arm
Scissor Kicks 4x20 (VIDEO)
FOCUS:
DB Bench Press: Chest and Triceps Strength, and Shoulder stability…Holding a DB in each hand, bring them all the way down to the side of your chest, elbows should be around 45 degrees (not chicken winged or pinched to your side), controlled down and up
Knee Supported Rows: Back and Bicep Strength…put one knee on a box or bench for support, if your left knee is on the box/bench, the KB is in your right hand, squeeze your shoulder blade at the top of each rep, make sure you get full extension with your arm at the bottom, DBs can also be used for this
Curls: Bicep Strength…DB in each hand, holding them at your side, curl one arm up and back down then the other arm, 8 each arm, 16 total reps
Kickbacks: Tricep Strength…knee on box/bench, arm at 90 degrees with your elbow at your side, make sure this only an extension of the elbow with the DB going back, keep it strict, don’t bounce or bring your chest up, keep your back flat
Scissor Kicks: Core and Adductor Strength…out wide with the feet as much as your groin flexibility will allow, don’t force it, just a good range of motion, cross one foot over the other when coming in, alternate each rep, keep your lower back flat on the ground, ideally your hands would be out to your sides but if your lower back is arching then put your hands under your butt
WORK/REST RATIO:
Alternating EMOM 15: M1: Bench Press, M2: Knee Supported Row, M3: Curls, M4: Kickbacks, M5: Scissor Kicks
This allows up to 5 people to be grouped to share equipment, start people at different movements and rotate through in this order