Need to freshen up your routine? We’ve asked legendary coach Paul Warrior to pull together this killer upper body session that will test even the most experienced of athletes. The session blends strength, stability, endurance, and control for an all-round upper body workout.
PREP WORK
3 Sets (Rest 1:00 Between Sets):
15 Overhead Band Pull-Aparts
15 Band Pull-Aparts
15 Band Upright Rows
MOVEMENT / CORE
3 Sets (Focus on Control):
10 Kettlebell Halos (5 each direction)
3/3 Kettlebell Windmills (light to moderate weight, each side)
20-Second Hollow Hang from Pull-Up Bar
PUSH-PULL MUSCULAR ENDURANCE
8-Minute Ladder (AMRAP):
1 Pull-Up + 5 Push-Ups
2 Pull-Ups + 5 Push-Ups
3 Pull-Ups + 5 Push-Ups... and so on.
Rules:
Add 1 Pull-Up Every Round.
If Pull-Ups Break, Perform 5 Push-Ups and Restart Ladder at 1 Pull-Up.
Scaling Options:
Use bands for assisted pull-ups.
Substitute Pull-Ups with x2 Reps of Inverted Bar Rows.
CONDITIONING
5 Rounds (Rest 1:00 Between Rounds):
30 Mountain Climbers (hands on dumbbells)
20 Renegade Rows (10 each arm)
10 Dumbbell Burpees
Recommended Dumbbell Weight: 7–12kg
(Adjust based on ability).
CORE
1:20 Band-Resisted Plank Hold
Anchor a band to in palms of your hands, wrap it around your back, and hold a plank position.
