July 28, 2025

Daily score: 8

Workout:

#1 - Upper body Strength endurance
A1. Bench press; 3 sets of 10; rest 2 min

75/85/85

A2. Weighted pull ups; 3 sets of 3; rest 2 min

15/15/15

+
EMOM 9 min:
1- 30 sec max reps strict pull ups
2- 30 sec max reps DB strict press 35#/hand
3- 30 sec plank hold

Pull ups: 8/7/7

Strict press: 7/7/7

+
EMOM 9 min:
1- 30 sec max reps ring rows
2- 30 sec max reps push ups
3- 30 sec hollow body rock

RR: 14/15/14

Push ups: 12/13/14

+
EMOM 9 min:
1- 30 sec max reps bicep curls (a weight you can do continuous reps with @2020 tempo)
2- 30 sec max reps DB tricep extensions (same weight ruls as curls)
3- 30 sec sorensen hold

Curls: 8 reps with 15# each round

Ext: 10/11/10 with 15’s

+
EMOM 9 min:
1- 30 sec max reps toes to bar
2- 30 sec max reps burpees
3- 30 sec side star plank (15 sec per side)

TTB: 11/10/11

Burpees: 10/10/10

+
stretching/mobility work 15-20 min

Done

Loved the format.  It kept me able to recover well and bring good effort.  Feeling good the next day too.  Really happy with the ttb reps feeling light and easy.  I did the straddle sit drill last night too :).  Thank you!