Workout of the day

Let’s crush some upper body strength today! We’ll hit 7 sets of 5 on the bench press, increasing weight each set to finish heavy. Then dive into a 12-minute AMRAP with push-ups, dumbbell bench press, and sit-ups—push your pace, stay tight on form, and see how many rounds you can power through!

The workout of the day consists of:

Strength Element: 7 sets of 5 Bench Press

  • Increase weight each set, aiming to reach a heavy 5 reps by the last set.

Conditioning Element (Metcon): 12-minute AMRAP (As Many Rounds As Possible)

  • 10 Push-Ups
  • 15 Dumbbell Bench Press (35 lbs/15 kg each hand)
  • 20 Sit-Ups

Scaling

Strength Element:

  • Use lighter weights and increase reps to 10 if needed.
  • Perform bench press with dumbbells if barbell access is limited.

Conditioning Element (Metcon):

  • Push-Ups: Scale to knee push-ups or incline push-ups if needed.
  • Dumbbell Bench Press: Use lighter weights or perform floor presses if no bench is available.
  • Sit-Ups: Can be scaled to crunches if needed.

No equipment

If you don’t have access to a bench or barbell:

  1. Bench Press alternative: Floor Press using single or double Dumbbells or any weighted household item like a filled backpack.
  2. Dumbbell Bench Press: Use resistance bands or filled water jugs as weights.
  3. Push-Ups: No equipment needed.
  4. Sit-Ups: No equipment needed.

Warmup

  1. General Warm-Up (5-7 minutes):
  • 2 minutes of Jumping Jacks
  • 2 minutes of high knees
  • 1 minute of arm circles (30 seconds each direction)
  • 1 minute of shoulder dislocates with PVC pipe or band
  1. Specific Warm-Up (5-7 minutes):
  • 2 sets of 10 empty barbell bench press
  • 2 sets of 5 reps at around 50% of your working weight for the day
  • 1 set of 5 reps at around 75% of your working weight for the day

Cooldown

  1. Stretching (5-10 minutes):
  • Chest stretch against a wall (2 minutes each side)
  • Tricep stretch over the head (1 minute each side)
  • Shoulder stretch across the body (1 minute each side)
  • Child’s pose (2 minutes)
  1. Cool Down (3-5 minutes):
  • Slow walk or light jogging in place
  • Deep breathing exercises