A Good, Old-Fashioned, Strength Workout!
A stronger upper and lower body in just 20 minutes
Team! Here's a workout where we get to do 2 things at once! Here, we will do a heavy bench press and front squat in an alternating EMOM configuration. While the chest rests, we squat. While the legs rest, we press! The time domain adds that little bit of spicy intensity. Lastly, don't forget to scroll to the end and check out my "Housekeeping" announcement! Enjoy! -Carla
This workout is one of my favorites because it is so simple, eloquent, efficient, and most of all, effective… AND it can be done with minimal equipment. Ideally, this workout is done with 2 different weights. However, if you have only one set of weights available, no problem! If your bench press weight is too light for your front squats, simply double the front squat reps with that same weight!
4 Rounds – light load
*1 round = Up-downs, then push-ups, then air squats
If you have the available equipment, choose a barbell for one movement and dumbbells for the other. Both options should be on the heavier side with the goal of doing all 5 reps unbroken, but reps 4 and 5 are VERY challenging.
If you do not have a barbell, use dumbbells for both movements and choose one weight that is challenging for both. Do not change weights between movements as there is not enough time. Take 5-10 minutes to practice 3-5 repetitions per movement to find the appropriate weight.
Modification: If you do not have heavy weights available, use lighter weights and do a “tempo” sequence for the movement with a slow count of 3 in the direction of resistance and a count of 1 to release for the 5 repetitions.
EMOM 20:00 (every minute on the minute x 20 minutes). Set your SmartWOD app for EMOM (1:00) x 20 minutes or set a 20-minute timer. On even minutes, perform the bench press. On odd minutes perform the front squat. Use a barbell or dumbbells for either or both of these movements. THESE SHOULD BE HEAVY! Reps 4 and 5 should be hard but not ugly. All repetitions should be done unbroken.
** If you don’t have a flat bench, do the dumbbell presses lying flat on the floor.
TIP! Avoid the need to change weights each minute due to time constraint. If only one sent of weights is available, find your heaviest bench press weight. If this weight feels light for your front squats, then DOUBLE the front squat repetitions!
Enjoy this 15-minute post-workout stretch that will help your upper and lower body on its way to fast recovery!
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