Today’s strength pairing is about building balanced upper-body strength and shoulder durability. The strict press (5×5) should be challenging but controlled, strong brace, no excessive back arch, and a smooth, vertical bar path. You should leave 1–2 reps in reserve each set. The DB rows (5×8) reinforce pulling strength and help balance pressing volume, emphasize a stable torso, full range of motion, and controlled tempo. This is quality strength work, not a max-out day.
Workout Note:
This 12-minute AMRAP is about pacing and managing grip and breathing. Double unders should be relaxed and efficient, avoid spiking the heart rate early. Toes-to-bar will challenge grip and core, so encourage breaking into manageable sets before fatigue sets in. The row should be strong but sustainable (around 75–80%), not a sprint, so members can keep moving through multiple rounds. The goal is consistent pacing and clean movement across all 12 minutes, steady rounds, not a fast start and fade.
STRENGTH:
4 Rounds
A1. Strict Press 5×5
A2. DB Row 5×8
WORKOUT:
AMRAP12
40 Double unders (60 single unders)
10 Toes to Bar
20 Cal. Row
RECOVERY:
World’s Greatest Stretch
Doorway Pec Stretch