Workout Of The Week

We are chasing the pump in this week’s workout of the week! It’s simple cardio with a mix of pushing and pulling, leaving those arms and shoulders feeling good! Have the camera ready because those post-workout flex photos are gonna be insta worthy!


5 rounds for reps:
:60 cal Bike
:60 Sumo Deadlift High Pull (75/55)
:60 Handstand Push-ups
:60 Rest

We have intervals today, going 5 rounds of 3 minutes of work and 1 minute of rest. We’re going to cycle through 3 – 1 minute stations, trying to accumulate as many reps as possible at each station.

The first station is on the bike! We’re going to cycle for the full minute, trying to rack up calories. This can be done on any stationary or fan bike. If you don’t have one, you can row, jump rope, shuttle run, or do jumping jacks!

Our second station is on a light barbell. The sumo deadlift high pull is meant to be cycled for 15-20+ reps at a time, and you can easily sub in dumbbells or kettlebells if that’s what you have!

The final work station is the handstand push-up. We are focussing on the kipping variation today to accumulate a higher volume. It’s recommended to start with strict if you don’t have that yet, and you can use any overhead pressing variation to work on it in this workout!

In your minute of rest, you can jot down the total reps you accumulated in that round before hitting the next one! Run through 5 rounds and tally up a total!

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