Bench + Pulldown, Ski Finish
Upper body strength first, then a steady couplet with push-ups and simple cardio. Builds pressing power and keeps your breathing steady under arm fatigue.
- min
- 55
- blocks
- 4
Strength sets feel controlled; last reps are hard but smooth, no grind. On the finisher, move at a pace where you can still talk in short sentences and break push-ups early so they stay crisp.
warmup
2 sets, 30 s rest
| Movement | Beginner | Intermediate | Advanced |
|---|---|---|---|
| Row (Erg) | 60 s | 75 s | 90 s |
| Thoracic Rotation | 10 reps | 12 reps | 14 reps |
| Inverted Row | 6 reps | 8 reps | 10 reps |
| Push-Up | 6 reps | 8 reps | 10 reps |
On the rowing machine, easy pulls with long exhales. In the bodyweight moves, keep ribs down and squeeze your shoulder blades together.
strength
5 sets, 2 min rest
| Movement | Beginner | Intermediate | Advanced |
|---|---|---|---|
| Bench Press | 5 reps @ ~60-70% 1RM or RPE 6-7 | 5 reps @ ~70-80% 1RM or RPE 7-8 | 5 reps @ ~80-85% 1RM or RPE 8 |
| Lat Pulldown | 8 reps @ RPE 6-7, full range | 10 reps @ RPE 7-8, control the negative | 12 reps @ RPE 8-9, no momentum |
Set your shoulder blades down and back before you press and keep your feet planted. In the pulldown, pull elbows to the ribs and keep the neck long.
conditioning
5 rounds for time (cap 16 min)
| Movement | Beginner | Intermediate | Advanced |
|---|---|---|---|
| Ski Erg | 8 cal | 12 cal | 15 cal |
| Push-Up | 10 reps | 15 reps | 20 reps |
On the ski machine, quick smooth pulls with a calm grip; no yanking. Use small, steady push-up sets from the start.
cooldown
1 set
| Movement | Beginner | Intermediate | Advanced |
|---|---|---|---|
| Easy Walk | 4 min | 5 min | 6 min |
| Thoracic Rotation | 10 reps | 12 reps | 12 reps |
| Foam Roll | 90 s | 2 min | 2 min |
Walk until your breathing is quiet. Turn slowly in the rotation work, then roll lats, chest, and triceps without rushing.
2026-09-23