Press, Pulldown, Ski + Core
Upper‑body push and pull strength, then a simple two‑move finish that raises your breathing without cooking your legs. Good for shoulder strength and core endurance.
- min
- 55
- blocks
- 4
Strength work feels crisp with a tight core; last reps slow but clean. In the finisher, breathe steady so you can still talk in short sentences and avoid a fast start.
Warm-up
2 sets
| Movement | Beginner | Intermediate | Advanced |
|---|---|---|---|
| Jump Rope | 60 s | 90 s | 2 min |
| Thoracic Rotation | 8 reps | 12 reps | 16 reps |
| Push-Up | 6 reps | 10 reps | 12 reps |
| Inverted Row | 6 reps | 8 reps | 10 reps |
Keep the jumps small and relaxed on the rope. Ribs down in rotations; start each push‑up and row by pulling the shoulder blades back.
Strength
5 sets, 90 s rest
| Movement | Beginner | Intermediate | Advanced |
|---|---|---|---|
| Strict Press | 5 reps @ RPE 6–7 | 5 reps @ RPE 7–8 | 5 reps @ RPE 8 |
| Lat Pulldown | 8 reps @ RPE 7 | 8 reps @ RPE 7–8 | 8 reps @ RPE 8 |
On the press, squeeze your glutes and keep ribs down; do not lean back. On the pulldown, drive elbows to your sides and pause for a beat without shrugging.
Conditioning
5 rounds for time (cap 18 min)
| Movement | Beginner | Intermediate | Advanced |
|---|---|---|---|
| Ski Erg | 10 cal | 12 cal | 15 cal |
| Sit-Up | 12 reps | 16 reps | 20 reps |
On the ski machine, find a smooth rhythm you could hold for ten minutes; no sprint in minute one. In sit‑ups, breathe out on the way up and keep moving without floor breaks.
Cool-down
1 set
| Movement | Beginner | Intermediate | Advanced |
|---|---|---|---|
| Easy Walk | 5 min | 6 min | 7 min |
| Hip Flexor Stretch | 60 s | 90 s | 2 min |
| Foam Roll | 2 min | 2 min 30 s | 3 min |
Walk easy through the nose and let the shoulders drop. In the hip flexor stretch, squeeze the back‑leg glute; on the roller, use slow exhales.
2026-10-14