Complete as many rounds as possible in 15 mins of:
18 Single Arm Dumbbell Strict Press
15 Weighted Dumbbell Sit-ups
21 Single Arm Dumbbell Bent Over Rows
Wall Sit, 1 min
STIMULUS
DESCRIPTION
We’ll finish out the week with some strict movements in this AMRAP workout
The focus is quality of movement over speed on these four movements
You can use a different dumbbell weight for each movement, but use the same weight for that movement across the whole workout
We can expect to complete around 3+ rounds over the 15 minutes
SINGLE DUMBBELL STRICT PRESS
Choose a weight that is challenging, but one that allows you to complete 9 reps unbroken
Complete 9 reps on the right side, then 9 on the left
Substitute an odd object strict press or another option from “modifications”
SINGLE DUMBBELL WEIGHTED SIT-UPS
Choose a challenging weight that allows you to move for all 15 reps without stopping
Hold the bell high up on the chest throughout the full range of motion
Anchor your feet under another set of dumbbell or the couch for leverage
Use an AbMat if you have one available
Substitute strict sit-ups (no arms) or another option from “modifications”
SINGLE DUMBBELL BENT OVER ROWS
From a bent over position, row the dumbbell from full extension until it makes contact with the chest
Complete 21 reps on the right, then 21 reps on the left
Choose a weight that is challenging, but one that allows you to complete the 21 reps unbroken
Substitute an odd object row or another option from “modifications”
WALL SIT
Using the wall as back support, sit in a position just below parallel
The hips and shins should both be at 90 degrees
Accumulate 1 minute – the time does not have to be completed unbroken
MODIFICATIONS
SINGLE DUMBBELL STRICT PRESS
Odd Object Strict Press
Single Kettlebell Strict Press
9 Barbell Strict Press
18 Push-ups
SINGLE DUMBBELL WEIGHTED SIT-UPS
15 Strict Sit-ups (No Arm Throw)
SINGLE DUMBBELL BENT OVER ROWS
Odd Object Bent Over Rows
21 Barbell Bent Over Rows
21 Banded Rows (Each Side)
WALL SIT
Active Air Squat Hold
COACHING
ROCK SOLID
On all these movements, focus on staying rock solid throughout the body
This means keeping the whole body active and core tight
The two stations this is most important on is the presses and rows
Avoid any rotating, use of the hips, or arching of the back
The only thing that should be moving is the upper body
STRATEGY
Don’t trade quality for speed as you move through these rounds
Conditioning is less important than the strength benefit we get from these movements
Move with a purpose from one movement to the next, as there is no interference between consecutive stations:
Upper Body Press
Midline
Upper Body Pull
Lower Body Push
WARMUP
3 Rounds
30 Second Front Plank
30 Second Wall Sit
30 Second Arch Hold
After Each Round: 6 Inchworm to Push-ups
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