Barbell bench and row, sled
Upper-body push and pull strength, then a steady finisher. Builds pressing power, back strength, and arm endurance while giving your legs a lighter day.
- min
- 56
- blocks
- 4
Strength sets feel solid and focused; the last reps are tough but clean. The finisher stays steady with breathing high, and you can still talk in short sentences.
warmup
1 set
| Movement | Beginner | Intermediate | Advanced |
|---|---|---|---|
| Row (Erg) | 300 m | 400 m | 500 m |
| Thoracic Rotation | 10 reps | 12 reps | 14 reps |
| Push-Up | 8 reps | 10 reps | 12 reps |
| Inverted Row | 8 reps | 10 reps | 12 reps |
Row easy with long strokes. In push-ups and inverted rows, pull your shoulders back and down and keep your body straight.
strength
4 sets, 90 s rest
| Movement | Beginner | Intermediate | Advanced |
|---|---|---|---|
| Bench Press | 6 reps @ RPE 7 (2–3 reps in reserve) | 6 reps @ ~75% 1RM | 6 reps @ ~80% 1RM |
| Bent-Over Row | 8 reps @ RPE 7; neutral spine | 8 reps @ RPE 7–8; strict form | 8 reps @ RPE 8; no hip English |
Bench: feet planted, squeeze shoulder blades, touch the chest without a bounce. Bent-over row: back flat, pull to the lower ribs and pause a beat.
conditioning
5 rounds for time (cap 18 min)
| Movement | Beginner | Intermediate | Advanced |
|---|---|---|---|
| Sled Pull | 15 m @ Moderate; smooth pull | 20 m @ Moderate-heavy; steady pace | 25 m @ Heavy; powerful pulls |
| Push-Up | 12 reps | 18 reps | 24 reps |
On the sled, keep the rope tight and take short, quick steps. Break push-ups before they slow; shake arms for two breaths and go again.
cooldown
1 set
| Movement | Beginner | Intermediate | Advanced |
|---|---|---|---|
| Easy Walk | 5 min | 6 min | 7 min |
| Hip Flexor Stretch | 45 s | 60 s | 60 s |
| Hamstring Stretch | 45 s | 60 s | 60 s |
| Foam Roll | 90 s | 2 min | 2 min |
Walk easy and let your breath settle through your nose. Hold each stretch 30–45 seconds per side and roll chest, lats, and upper back.
2026-10-07