Comprehensive Upper Body Workout

Difficulty: 6
I like this upper body workout because it has a little bit of everything, some chest, back, triceps, shoulders, and a few burpees for good measure. The only downside is you’ll be checking the reps and the order of the moves through the first round. (Sorry about that.) Other than that, the WOD is fairly self-explanatory, so get after it. Treadmill is optional, I felt like I needed a little more cardio for some reason.


10 each thoracic rotations
bear crawls 20 forward 20 back
chin-up practice: work on holding in position and slow, controlled descents


45 x 5
65 x 5
85 x 5 – I didn’t have a spotter, so I didn’t push it. Stayed around 80% max for a few reps


WOD: 3 rounds
3 bench press @ 70% max
5 reverse pullups (bend your knees and bring your feet closer to your hips to make it easier)
7 burpees with tuck jump
9 overhead press @ 60% max
12 bench dips
15 bent-over rows – 50 lbs
time: 11:15


10 mins walking at 4 incline


Core: 2 rounds
20 mountain climbers
12 single-leg V-ups
15 second hollow core holds


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