Strict Press
3 Sets:
2 Strict Press at 85-90%
1 Big Drop Set:
15-30 Reps at 50%
* Rest 2-3 Minutes Between Sets
"Burin' Bridges"
AMRAP 15:
10 Strict Sit-ups
30 Dumbbell Deadlifts
10 Strict Sit-ups
20 Dumbbell Plank Rows
10 Strict Sit-ups
10 Dumbbell Push-ups
Dumbbell: (50/35)'s
KG | (22.5/15)
Age Group
13-15, 55+: (35/25)'s
KG: (15/11)
AMRAP 15:
15 GHD Sit-ups
30 Dumbbell Deadlifts
15 GHD Sit-ups
20 Chest to Bar Pull-ups
15 GHD Sit-ups
10 Strict Handstand Push-ups
Dumbbell: (70/50)'s
KG: (32/22.5)
In part 1, This is the seventh week of our 8-week Base Camp strength cycle. Your working sets should land within the suggested percentage range. Work at a percentage that allows for minimal pausing between reps.
In part 2, Today's workout tests and develops your muscular endurance and core stability. Anticipate significant core fatigue from the sit-ups and back and shoulder fatigue from the dumbbell work. Focus on a consistent, manageable pace and breaks to maximize rounds and reps.
Intended Intensity: RPE 5-7
Target Loading: Light-Moderate
Fitness Attribute Improved: Muscular Endurance
Target Score: 3-5 Rounds
- Strict Sit-ups: Strict sit-ups are the same as regular sit-ups, just without the assistance of the arms. You can hold them across the chest or behind the head.
Choose a dumbbell weight that allows you to complete all dumbbell movements within 2 sets.
Dumbbell Plank Rows: The rep starts and ends with the dumbbell on the ground. Perform a single-arm row until the dumbbell makes contact with the chest or front of the shoulder. Alternate arms on every rep for a total of 10 reps on each side.
Dumbbell Push-ups: The rep starts and finishes at the top with the arms in a locked-out position. At the bottom of your rep, your shoulders must touch the top of the dumbbell heads. Your chest does not need to touch the ground.
Feet Planted on the Ground
Feet should remain firmly planted for balance and stability. Generates leg drive and a strong base for the press.
Pacing: Don't start too hot. A 15-minute AMRAP is a long time to sustain a high output. Find a consistent, manageable pace early on that you can maintain for the duration.
Breaks: For the dumbbell movements, plan your breaks before you need them. Smaller, more frequent sets are often better than crashing and taking long rests.
Sit-ups: These act as a mental and physical break while also taxing your core. Don't rush them, but maintain a steady rhythm to recover slightly for the dumbbell work.
Plank Rows and Push-ups: These movements will tax shoulder and core stability. Keep hips square on rows and avoid reaching failure on push-ups by using quick, smart breaks (e.g., 5-3-2).
STRICT SIT-UPS
Reduce Reps
Normal Sit-ups
Hollow Rocks
Tuck Crunches
DUMBBELL DEADLIFTS
Reduce Loading/Reps
Sub Kettlebells
Sub Barbell (135/95)
Sumo Deadlift
Good Mornings
DUMBBELL PLANK ROWS
Decrease Reps
Inverted Barbell Rows
Ring Rows
Plank Shoulder Taps
Dumbbell or Barbell Bent Over Rows
DUMBBELL PUSH-UPS
Reduce Reps
Deficit Push-ups on Plates
Regular Push-ups
Box Push-Ups (Hands Elevated)
Plank Shoulder Taps
Dumbbell Bench Press
Dumbbell Floor Press
(0-3 minutes)
Whiteboard Brief
(3-9 Minutes)
(9-21 minutes)
Strict Pull-Ups
Strict Press + Bent Over Row General
(21-36 minutes)
(36-42 minutes)
Practice Round
Break
Workout adjustments if needed
(42-57 minutes)
Look For
Post Workout Clean Up & Chat (57-60)
Dumbbell Durability
3-4 Supersets For Quality:
10 Dumbbell Side Bends (Each)
20 Dumbbell Plank Pull Throughs
50 Meter Suitcase Carry (Each)
Rest 1-2 Minutes Between Supersets
Mindset
Thomas Edison
"Many of life's failures are people who did not realize how close they were to success when they gave up."
Success is often just around the corner; persistence is key, and giving up too soon can lead to missed opportunities.
