Upper: Circuit


General Warm Up

10 Min Row @ >2:30/500 Pace (2,000 m in 10 min)


3×5 PVC Pipe Pass Through, slow and controlled


2x (30sec Work/30sec “Rest”) Push Press @ 2 x 5-10lbs Dumbbells. “Rest” is in Overhead position.

Two sets, Rest 60sec between each set


5 Strict Press + 10 Push-Press @ 15-25 lb dumbbells

10 Kick Back (tricep extension) @ 5-10 lb dumbbells

10 Push-Up (do these incline on a bench if unable to do chest to floor push up. Being on knees is not permitted)

10 Rounds

No Rest



Sit on the floor with bar or dumbbells in your lap, legs out in front on you.  Set timer for 30/30 for 12 min (you can also use an analog clock).  Every 30 seconds complete 5-10 reps (if you are using a 45lb bar, use less reps like 5-8, if using a bell bar or 15 lb dumbbells then complete 8-10 reps).  This is being done for 10 min.  The faster the reps, the longer the rest time so try and go quick so you get a break before the next set.  If you are completing your last rep with only a few seconds before the next set, do a few less reps (we are looking for your reps to take around 15 seconds so you get around 15 seconds of rest each round).


Max Effort Push Away.

Set a bar in a rack (you can use a box or a bench).  Place hands a little wider than shoulder width.  Lower yourself until you touch right under the bust to the bench.  Then Push away as hard and as fast as possible.  Do as many reps as possible, making sure to touch the chest at each rep. If you complete 20 reps or more, lower the bar in the rack a hole.  If you are using a bench, try and find something lower to use for the next round.

Do 3 rounds.  If you are still able to do more than 20 reps, Do an additional round until you are low enough and can only complete less than 20 reps.


Max Effort Banded Lat Pull Down.

Attach a band to the top of the squat rack.  Put a piece of PVC pipe through the band and sit on the floor. Depending on how close you are to the squat rack will determine the difficulity of the pull.  Make sure to keep shoulders pulled back and keep the chest proud for each pull.

3 Rounds Max Reps


Cool Down

10 Min Row @ >2:30/500 m split pace.