Workout of the day

Let’s elevate your Thursday with a blend of upper body strength and conditioning! This WOD will have your chest, shoulders, and arms burning with those bench presses, push-ups, and a conditioning set that will leave you drenched in sweat. Get ready to feel powerful and accomplished after this intense session. Let’s bring the energy and crush this workout together!

The workout of the day consists of:

Strength:

5 Sets:

  1. Bench Press - 5 reps @ 80% 1RM
  2. Push-Ups - 10 reps
  3. Dumbbell Flyes - 12 reps (or Equivalent with a 50% load)

Conditioning:

AMRAP 12 (As Many Rounds As Possible in 12 minutes):

  1. 10 Bench Presses (50% 1RM)
  2. 15 Push-Ups
  3. 20 Air Squats

Scaling

Strength:

  1. Bench Press: Lower the weight to 60-70% 1RM if 80% is too challenging.
  2. Push-Ups: Perform push-ups on knees or incline push-ups using a bench.
  3. Dumbbell Flyes: Reduce the weight or perform lying chest flyes with resistance bands.

Conditioning:

  1. Bench Press: Use dumbbells if a barbell is too challenging or not available, at 50% perceived max.
  2. Push-Ups: Incline push-ups or push-ups on knees.
  3. Air Squats: Assisted squats holding onto a stable object if necessary.

No equipment

Bodyweight Alternatives:

For those without equipment, the workout can be modified as follows:

Strength:

  1. Push-Ups: 10 reps
  2. Dips (using a chair or sturdy surface): 12 reps
  3. Hand-release Push-Ups: 15 reps

Conditioning:

AMRAP 12:

  1. 15 Hand-Release Push-Ups
  2. 20 Dips (using a chair or sturdy surface)
  3. 25 Air Squats

Warmup

  1. 5 Minutes of light cardio (jogging, jumping jacks, or rowing)
  2. Dynamic stretches:
    • Arm Circles: 10 each direction
    • Leg Swings: 10 each leg
    • Torso Twists: 10 each side
  3. Specific warm-up sets for the bench press starting with the empty bar (2 sets of 10 reps) and progressively adding weight until reaching 80% 1RM for the workout.

Cooldown

  1. Slow walk or light cycling for 5 minutes to bring your heart rate down.
  2. Static stretches:
    • Chest Stretch: Hold for 30 seconds each side
    • Tricep Stretch: Hold for 30 seconds each side
    • Quad Stretch: Hold for 30 seconds each leg
    • Hamstring Stretch: Hold for 30 seconds each leg
  3. Deep breathing and relaxation for 2-3 minutes.