MONDAY – FULL BODY + PUSH-UP PREP1 (90 min)
Pre-Warm-up (15 min):
Push-up preparation:
5 x 5 push-ups (focus on perfect form)
30s plank holds between sets
Shoulder/Upper back activation:
15 x band pull-aparts (3 sets)
10 x wall slides
8 x scapular push-ups
30s dead hangs (2 sets)
Warm-up (15 min):
500m row (focus on form)
3 rounds:
8 x pull-ups/ring rows
8 x air squats
8 x good mornings
30s hollow hold
Strength/Skill (30 min)
Push Press: 5×3 @65-70% 1RM
Focus on bar path and lockout
Rest 2 min between sets
DB Row: 3×10 each arm
Control eccentric phase
Rest 90s between sets
Front Squat: 4×5 @65-70% 1RM
Focus on rack position
Rest 2 min between sets
WOD (20 min):
AMRAP 16
8 KB Swings
6 Push-ups*
10 Walking Lunges
8 Pull-ups/Ring Rows *Scale push-ups as needed to maintain form
Cool-down (10 min):
400m row light pace
Mobility flow:
60s child’s pose
45s each side thread the needle
60s downward dog
45s each side cross-body shoulder stretch
- Preparation for the 100 Push-ups challenge during all January to sustain the Cancer Research UK ↩︎