Press, Cable Row + Ski Machine
Upper‑body push and pull strength. Then a medium piece with push‑ups and simple cardio that raises your breathing without beating up your legs.
- min
- 55
- blocks
- 4
Strength feels controlled; last reps are hard but clean. In the finisher, hold a steady pace where you can talk in short sentences; break push‑ups early to keep form tight.
warmup
2 sets, 30 s rest
| Movement | Beginner | Intermediate | Advanced |
|---|---|---|---|
| Row (Erg) | 300 m | 400 m | 500 m |
| Thoracic Rotation | 10 reps | 12 reps | 14 reps |
| Inverted Row | 8 reps | 10 reps | 12 reps |
| Push-Up | 6 reps | 8 reps | 10 reps |
On the rower, take long strokes with a light grip and breathe through your nose. Set your shoulder blades down and back on the rows and push‑ups.
strength
5 sets, 90 s rest
| Movement | Beginner | Intermediate | Advanced |
|---|---|---|---|
| Strict Press | 5 reps @ ~60–70% 1RM; leave 2–3 reps in reserve | 5 reps @ ~70–75% 1RM; leave ~2 reps in reserve | 5 reps @ ~75–85% 1RM; leave 1–2 reps in reserve |
| Seated Cable Row | 8 reps @ Controlled 2-sec squeeze; RIR 2–3 | 10 reps @ Controlled; RIR ~2 | 12 reps @ Strict form; RIR 1–2 |
Squeeze glutes, keep ribs down, and press in a straight line. On the cable row, chest tall, elbows close, no shrug.
conditioning
5 rounds for time (cap 18 min)
| Movement | Beginner | Intermediate | Advanced |
|---|---|---|---|
| Ski Erg | 10 cal | 12 cal | 15 cal |
| Push-Up | 10 reps | 15 reps | 20 reps |
Choose a ski machine pace you can hold from the start. Do push‑ups in quick, tidy sets and stop two reps before form breaks.
cooldown
1 set
| Movement | Beginner | Intermediate | Advanced |
|---|---|---|---|
| Easy Walk | 3 min | 4 min | 5 min |
| Hip Flexor Stretch | 60 s | 90 s | 2 min |
| Hamstring Stretch | 60 s | 90 s | 2 min |
| Foam Roll | 2 min | 2 min 30 s | 3 min |
Walk until your breath calms down. Hold each stretch without bouncing; on the roller, move slowly over tender spots and ease the pressure while you breathe.
2026-09-30