General Prep
2 Sets: For Quality
10 Cat Cows
10/10 Bird Dogs
10/10 Quadruped Thoracic Rotations
6 Inchworm Push-Ups
10 Plate Ground to Overhead
10 Overhead Plate Press + 10 sec Overhead Hold
Specific Prep
- Empty Barbell
5 Barbell Strict Press + 8 Barbell Push Press
5 Tempo Push-Ups 21×1 *focus on explosive fast press - Light Barbell
3 Strict Press + 5 Push Press - 5 Push ups
Final Loading
Move to Working Loads and to working plyo push-up variation for the day
Every 3:00 x 5 Sets
3 Strict Press + 5 Push Press
+
3-5 Plyometric Push-Ups
Perform at 75%+ of Strict Press
Focus: The focus on the Strict Press + Push Press is to combine the strict strength work with dynamic pressing strength in a tight strong complex.
Cue: Vertical press, keep the bar close, and finish over midline with a tight locked out position.
We are doing 3-5 plyo push-ups here to really work on the dynamic extension and have speed of contraction. If speed tends to diminish after 3 then just do 3.. if you can keep 5 with great speed and power please keep 5.
Modifications:
Dumbbell Strict Press + Dumbbell Push Press
Elevated Traditional Push-Ups or Kneeling Plyometric Push-Ups
“Fourth Quarter”
15:00 EMOM
minute 1: 8-10 Dual Kettlebell Hollow Body Floor Press
minute 2: 16 Dumbbell Renegade Row
minute 3: 100ft (30m) Overhead Plate Carry
minute 4: 15-20 GHD Sit-Ups OR Weighted sit ups OR VUPS
minute 5: Rest
Dumbbells: 50/35lb, 22.5/15kg
Kettlebells: 53/35lb, 24/16kg
Plate: 45/25lb, 20/10kg
Level 2:
Dumbbells: 35/25lb, 15/12kg
Kettlebells: 35/26lb, 15/12kg
Plate: 45/25lb, 20/10kg
Level 1:
Dumbbells: 30/20lb, 14/9kg
Kettlebells: 26/18lb, 12/8kg
Plate: 25/15lb, 12/7kg
15-20 Abmat Sit-Ups
Masters 55+:
Dumbbells: 30/20lb, 14/9kg
Kettlebells: 35/26lb, 16/12kg
Plate: 45/25lb, 20/10kg
15-20 V-Ups
Primary Objective: Maintain strong, consistent bracing and control through each midline-driven movement
Secondary Objective: Sustain posture and shoulder position under dynamic load
Workout Strategy:
This EMOM rotates through four intentionally midline-demanding movements with different contraction types: floor pressing for controlled horizontal pushing, renegade rows for anti-rotation and bracing, overhead carries for posture and load stability, and GHD sit-ups for dynamic trunk flexion.
Each movement should be performed with tempo and precision. On the floor press, stay in a hollow body hold and keep the lumbar flat against the ground, while maintaining a tight position of shoulders and feet off the ground… Select a KB load that challenges pressing without compromising form. Renegade rows should be deliberate with a wide stance and no torso twist. The overhead plate carry is about upright posture and external rotation, the shoulders should stay locked in. GHD sit-ups are to be done with rhythm, not speed.
Rest minute is built in for recovery and flow of the workout. Use it to reset and get ready for each round.
Movement Modifications:
GHD Sit-Ups: Reduce reps to 10–12 or reduce the range of motion. Alternatively sub with weighted Abmat Sit-Ups or V-Ups (15–20 reps).
Dual KB Hollow Body Floor Press: First reduce kettlebell load. If hollow hold is too demanding, move to bent-knee position or eliminate hollow hold and just move to a floor press with feet planted by your butt on the floor and back plate.
Renegade Row: Use lighter DBs or perform bird-dog rows or chest-supported rows.
Overhead Plate Carry: Reduce distance to 50ft (15m), or move to a Single Arm Overhead Carry if the thoracic mobility is an issue.