Program Description
**Football Strength Training for Olympic Lifters** is a comprehensive 12-week program designed to enhance your strength, power, and overall athletic performance. With 36 training sessions, this program combines explosive movements like the Broad Jump and Med Ball Slams with traditional strength exercises such as the Bench Press and Overhead Press. Each workout targets key muscle groups essential for football and Olympic lifting, ensuring you build functional strength while improving your lifting technique. Get ready to elevate your game and achieve your fitness goals with this structured and challenging training regimen!
Program Overview
- LevelAdvanced
- GoalAthletics, Powerbuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout30 minutes
- CreatedSep 16, 2025 03:41
- Last EditedSep 19, 2025 12:29
Muscle Engagement
Front
Back
MuscleSet
Triceps
14.3%
Upper Back
10.8%
Chest
10.2%
Front Delts
10.2%
Quadriceps
8.9%
Lats
7.7%
Middle Delts
7.4%
Glutes
6.4%
Other
6.4%
Biceps
5.7%
Abs
4.5%
Hamstrings
3.2%
Forearms
2.1%
Lower Back
1.3%
Rear Delts
0.9%
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Chest Pass Med Ball Throw
3
5 reps
RPE 8
2
Push Press (Barbell)
3
3 reps
65%
3
Bench Press (Barbell)
4
8 reps
65%
4
Incline Bench Press (Dumbbell)
1
AMRAP
RPE 9.5
5
Skull Crusher (Barbell)
1
AMRAP
RPE 8
6
Alternating Dumbbell Curl
1
AMRAP
RPE 9.5
7
Band Face Pull
1
AMRAP
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Chest Pass Med Ball Throw
3
5 reps
RPE 8
2
Push Press (Barbell)
3
3 reps
65%
3
Bench Press (Barbell)
4
8 reps
65%
4
Incline Bench Press (Dumbbell)
1
AMRAP
RPE 9.5
5
Skull Crusher (Barbell)
1
AMRAP
RPE 8
6
Alternating Dumbbell Curl
1
AMRAP
RPE 9.5
7
Band Face Pull
1
AMRAP
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Chest Pass Med Ball Throw
3
5 reps
RPE 8
2
Push Press (Barbell)
3
3 reps
65%
3
Bench Press (Barbell)
4
8 reps
65%
4
Incline Bench Press (Dumbbell)
1
AMRAP
RPE 9.5
5
Skull Crusher (Barbell)
1
AMRAP
RPE 8
6
Alternating Dumbbell Curl
1
AMRAP
RPE 9.5
7
Band Face Pull
1
AMRAP
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Chest Pass Med Ball Throw
3
5 reps
RPE 8
2
Push Press (Barbell)
3
3 reps
65%
3
Bench Press (Barbell)
4
8 reps
65%
4
Incline Bench Press (Dumbbell)
1
AMRAP
RPE 9.5
5
Skull Crusher (Barbell)
1
AMRAP
RPE 8
6
Alternating Dumbbell Curl
1
AMRAP
RPE 9.5
7
Band Face Pull
1
AMRAP
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Chest Pass Med Ball Throw
3
5 reps
RPE 8
2
Push Press (Barbell)
3
3 reps
65%
3
Bench Press (Barbell)
3
2
6 reps
6 reps
72%
75%
4
Incline Bench Press (Dumbbell)
1
AMRAP
RPE 9.5
5
Skull Crusher (Barbell)
1
AMRAP
RPE 8
6
Alternating Dumbbell Curl
1
AMRAP
RPE 9.5
7
Band Face Pull
1
AMRAP
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Chest Pass Med Ball Throw
3
5 reps
RPE 8
2
Push Press (Barbell)
3
3 reps
65%
3
Bench Press (Barbell)
3
2
6 reps
6 reps
72%
75%
4
Incline Bench Press (Dumbbell)
1
AMRAP
RPE 9.5
5
Skull Crusher (Barbell)
1
AMRAP
RPE 8
6
Alternating Dumbbell Curl
1
AMRAP
RPE 9.5
7
Band Face Pull
1
AMRAP
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Chest Pass Med Ball Throw
3
5 reps
RPE 8
2
Push Press (Barbell)
3
3 reps
65%
3
Bench Press (Barbell)
3
2
6 reps
6 reps
72%
75%
4
Incline Bench Press (Dumbbell)
1
AMRAP
RPE 9.5
5
Skull Crusher (Barbell)
1
AMRAP
RPE 8
6
Alternating Dumbbell Curl
1
AMRAP
RPE 9.5
7
Band Face Pull
1
AMRAP
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Chest Pass Med Ball Throw
3
5 reps
RPE 8
2
Push Press (Barbell)
3
3 reps
65%
3
Bench Press (Barbell)
3
2
6 reps
6 reps
72%
75%
4
Incline Bench Press (Dumbbell)
1
AMRAP
RPE 9.5
5
Skull Crusher (Barbell)
1
AMRAP
RPE 8
6
Alternating Dumbbell Curl
1
AMRAP
RPE 9.5
7
Band Face Pull
1
AMRAP
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Chest Pass Med Ball Throw
3
5 reps
RPE 8
2
Push Press (Barbell)
3
3 reps
65%
3
Bench Press (Barbell)
5
4 reps
80%
4
Incline Bench Press (Dumbbell)
1
AMRAP
RPE 9.5
5
Skull Crusher (Barbell)
1
AMRAP
RPE 8
6
Alternating Dumbbell Curl
1
AMRAP
RPE 9.5
7
Band Face Pull
1
AMRAP
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Chest Pass Med Ball Throw
3
5 reps
RPE 8
2
Push Press (Barbell)
3
3 reps
65%
3
Bench Press (Barbell)
3
4 reps
85%
4
Incline Bench Press (Dumbbell)
1
AMRAP
RPE 9.5
5
Skull Crusher (Barbell)
1
AMRAP
RPE 8
6
Alternating Dumbbell Curl
1
AMRAP
RPE 9.5
7
Band Face Pull
1
AMRAP
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Chest Pass Med Ball Throw
3
5 reps
RPE 8
2
Push Press (Barbell)
3
3 reps
65%
3
Bench Press (Barbell)
3
2
2 reps
2 reps
88%
90%
4
Incline Bench Press (Dumbbell)
1
AMRAP
RPE 9.5
5
Skull Crusher (Barbell)
1
AMRAP
RPE 8
6
Alternating Dumbbell Curl
1
AMRAP
RPE 9.5
7
Band Face Pull
1
AMRAP
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Chest Pass Med Ball Throw
3
5 reps
RPE 8
2
Push Press (Barbell)
3
3 reps
65%
3
Bench Press (Barbell)
1
1
1
1
1 reps
1 reps
1 reps
1 reps
92%
95%
100%
-
4
Incline Bench Press (Dumbbell)
1
AMRAP
RPE 9.5
5
Skull Crusher (Barbell)
1
AMRAP
RPE 8
6
Alternating Dumbbell Curl
1
AMRAP
RPE 9.5
7
Band Face Pull
1
AMRAP
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Broad Jump
3
3 reps
RPE 9.5
2
Med Ball Slam
3
5 reps
RPE 9.5
3
Chest Supported Row (Dumbbell)
1
AMRAP
RPE 9.5
4
Chin-Up (Weighted)
3
7 reps
RPE 9.5
5
Lat Pulldown
1
AMRAP
RPE 9.5
6
Incline Curl (Dumbbell)
1
AMRAP
RPE 9.5
7
Farmer's Walk (Weighted)
1
0.5 mins
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Broad Jump
3
3 reps
RPE 9.5
2
Med Ball Slam
3
5 reps
RPE 9.5
3
Chest Supported Row (Dumbbell)
1
AMRAP
RPE 9.5
4
Chin-Up (Weighted)
3
7 reps
RPE 9.5
5
Lat Pulldown
1
AMRAP
RPE 9.5
6
Incline Curl (Dumbbell)
1
AMRAP
RPE 9.5
7
Farmer's Walk (Weighted)
1
0.5 mins
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Broad Jump
3
3 reps
RPE 9.5
2
Med Ball Slam
3
5 reps
RPE 9.5
3
Chest Supported Row (Dumbbell)
1
AMRAP
RPE 9.5
4
Chin-Up (Weighted)
3
7 reps
RPE 9.5
5
Lat Pulldown
1
AMRAP
RPE 9.5
6
Incline Curl (Dumbbell)
1
AMRAP
RPE 9.5
7
Farmer's Walk (Weighted)
1
0.5 mins
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Broad Jump
3
3 reps
RPE 9.5
2
Med Ball Slam
3
5 reps
RPE 9.5
3
Chest Supported Row (Dumbbell)
1
AMRAP
RPE 9.5
4
Chin-Up (Weighted)
3
7 reps
RPE 9.5
5
Lat Pulldown
1
AMRAP
RPE 9.5
6
Incline Curl (Dumbbell)
1
AMRAP
RPE 9.5
7
Farmer's Walk (Weighted)
1
0.5 mins
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Broad Jump
3
3 reps
RPE 9.5
2
Med Ball Slam
3
5 reps
RPE 9.5
3
Chest Supported Row (Dumbbell)
1
AMRAP
RPE 9.5
4
Chin-Up (Weighted)
3
7 reps
RPE 9.5
5
Lat Pulldown
1
AMRAP
RPE 9.5
6
Incline Curl (Dumbbell)
1
AMRAP
RPE 9.5
7
Farmer's Walk (Weighted)
1
0.5 mins
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Broad Jump
3
3 reps
RPE 9.5
2
Med Ball Slam
3
5 reps
RPE 9.5
3
Chest Supported Row (Dumbbell)
1
AMRAP
RPE 9.5
4
Chin-Up (Weighted)
3
7 reps
RPE 9.5
5
Lat Pulldown
1
AMRAP
RPE 9.5
6
Incline Curl (Dumbbell)
1
AMRAP
RPE 9.5
7
Farmer's Walk (Weighted)
1
0.5 mins
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Broad Jump
3
3 reps
RPE 9.5
2
Med Ball Slam
3
5 reps
RPE 9.5
3
Chest Supported Row (Dumbbell)
1
AMRAP
RPE 9.5
4
Chin-Up (Weighted)
3
7 reps
RPE 9.5
5
Lat Pulldown
1
AMRAP
RPE 9.5
6
Incline Curl (Dumbbell)
1
AMRAP
RPE 9.5
7
Farmer's Walk (Weighted)
1
0.5 mins
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Broad Jump
3
3 reps
RPE 9.5
2
Med Ball Slam
3
5 reps
RPE 9.5
3
Chest Supported Row (Dumbbell)
1
AMRAP
RPE 9.5
4
Chin-Up (Weighted)
3
7 reps
RPE 9.5
5
Lat Pulldown
1
AMRAP
RPE 9.5
6
Incline Curl (Dumbbell)
1
AMRAP
RPE 9.5
7
Farmer's Walk (Weighted)
1
0.5 mins
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Broad Jump
3
3 reps
RPE 9.5
2
Med Ball Slam
3
5 reps
RPE 9.5
3
Chest Supported Row (Dumbbell)
1
AMRAP
RPE 9.5
4
Chin-Up (Weighted)
3
7 reps
RPE 9.5
5
Lat Pulldown
1
AMRAP
RPE 9.5
6
Incline Curl (Dumbbell)
1
AMRAP
RPE 9.5
7
Farmer's Walk (Weighted)
1
0.5 mins
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Broad Jump
3
3 reps
RPE 9.5
2
Med Ball Slam
3
5 reps
RPE 9.5
3
Chest Supported Row (Dumbbell)
1
AMRAP
RPE 9.5
4
Chin-Up (Weighted)
3
7 reps
RPE 9.5
5
Lat Pulldown
1
AMRAP
RPE 9.5
6
Incline Curl (Dumbbell)
1
AMRAP
RPE 9.5
7
Farmer's Walk (Weighted)
1
0.5 mins
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Broad Jump
3
3 reps
RPE 9.5
2
Med Ball Slam
3
5 reps
RPE 9.5
3
Chest Supported Row (Dumbbell)
1
AMRAP
RPE 9.5
4
Chin-Up (Weighted)
3
7 reps
RPE 9.5
5
Lat Pulldown
1
AMRAP
RPE 9.5
6
Incline Curl (Dumbbell)
1
AMRAP
RPE 9.5
7
Farmer's Walk (Weighted)
1
0.5 mins
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Broad Jump
3
3 reps
RPE 9.5
2
Med Ball Slam
3
5 reps
RPE 9.5
3
Chest Supported Row (Dumbbell)
1
AMRAP
RPE 9.5
4
Chin-Up (Weighted)
3
7 reps
RPE 9.5
5
Lat Pulldown
1
AMRAP
RPE 9.5
6
Incline Curl (Dumbbell)
1
AMRAP
RPE 9.5
7
Farmer's Walk (Weighted)
1
0.5 mins
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Broad Jump
3
3 reps
RPE 9.5
2
Lying Chest Pass Med Ball Throw
3
5 reps
RPE 8
3
Overhead Press (Barbell)
2
2
6 reps
6 reps
65%
70%
4
Bent Over Row (Barbell)
3
8 reps
RPE 9.5
5
Incline Curl (Dumbbell)
1
AMRAP
RPE 9.5
6
Tricep Rope Push Down (Cable)
1
AMRAP
RPE 9.5
7
Seated Dip (Machine)
1
AMRAP
RPE 9.5
8
Suitcase Carry
1
0.5 mins
RPE 9.5
9
Nordic Curl
3
5 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Broad Jump
3
3 reps
RPE 9.5
2
Lying Chest Pass Med Ball Throw
3
5 reps
RPE 8
3
Overhead Press (Barbell)
2
2
6 reps
6 reps
65%
70%
4
Bent Over Row (Barbell)
3
8 reps
RPE 9.5
5
Incline Curl (Dumbbell)
1
AMRAP
RPE 9.5
6
Tricep Rope Push Down (Cable)
1
AMRAP
RPE 9.5
7
Seated Dip (Machine)
1
AMRAP
RPE 9.5
8
Suitcase Carry
1
0.5 mins
RPE 9.5
9
Nordic Curl
3
5 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Broad Jump
3
3 reps
RPE 9.5
2
Lying Chest Pass Med Ball Throw
3
5 reps
RPE 8
3
Overhead Press (Barbell)
2
2
6 reps
6 reps
65%
70%
4
Bent Over Row (Barbell)
3
8 reps
RPE 9.5
5
Incline Curl (Dumbbell)
1
AMRAP
RPE 9.5
6
Tricep Rope Push Down (Cable)
1
AMRAP
RPE 9.5
7
Seated Dip (Machine)
1
AMRAP
RPE 9.5
8
Suitcase Carry
1
0.5 mins
RPE 9.5
9
Nordic Curl
3
5 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Broad Jump
3
3 reps
RPE 9.5
2
Lying Chest Pass Med Ball Throw
3
5 reps
RPE 8
3
Overhead Press (Barbell)
2
2
6 reps
6 reps
65%
70%
4
Bent Over Row (Barbell)
3
8 reps
RPE 9.5
5
Incline Curl (Dumbbell)
1
AMRAP
RPE 9.5
6
Tricep Rope Push Down (Cable)
1
AMRAP
RPE 9.5
7
Seated Dip (Machine)
1
AMRAP
RPE 9.5
8
Suitcase Carry
1
0.5 mins
RPE 9.5
9
Nordic Curl
3
5 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Broad Jump
3
3 reps
RPE 9.5
2
Lying Chest Pass Med Ball Throw
3
5 reps
RPE 8
3
Overhead Press (Barbell)
2
2
6 reps
6 reps
65%
70%
4
Bent Over Row (Barbell)
3
8 reps
RPE 9.5
5
Incline Curl (Dumbbell)
1
AMRAP
RPE 9.5
6
Tricep Rope Push Down (Cable)
1
AMRAP
RPE 9.5
7
Seated Dip (Machine)
1
AMRAP
RPE 9.5
8
Suitcase Carry
1
0.5 mins
RPE 9.5
9
Nordic Curl
3
5 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Broad Jump
3
3 reps
RPE 9.5
2
Lying Chest Pass Med Ball Throw
3
5 reps
RPE 8
3
Overhead Press (Barbell)
2
2
6 reps
6 reps
65%
70%
4
Bent Over Row (Barbell)
3
8 reps
RPE 9.5
5
Incline Curl (Dumbbell)
1
AMRAP
RPE 9.5
6
Tricep Rope Push Down (Cable)
1
AMRAP
RPE 9.5
7
Seated Dip (Machine)
1
AMRAP
RPE 9.5
8
Suitcase Carry
1
0.5 mins
RPE 9.5
9
Nordic Curl
3
5 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Broad Jump
3
3 reps
RPE 9.5
2
Lying Chest Pass Med Ball Throw
3
5 reps
RPE 8
3
Overhead Press (Barbell)
2
2
6 reps
6 reps
65%
70%
4
Bent Over Row (Barbell)
3
8 reps
RPE 9.5
5
Incline Curl (Dumbbell)
1
AMRAP
RPE 9.5
6
Tricep Rope Push Down (Cable)
1
AMRAP
RPE 9.5
7
Seated Dip (Machine)
1
AMRAP
RPE 9.5
8
Suitcase Carry
1
0.5 mins
RPE 9.5
9
Nordic Curl
3
5 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Broad Jump
3
3 reps
RPE 9.5
2
Lying Chest Pass Med Ball Throw
3
5 reps
RPE 8
3
Overhead Press (Barbell)
2
2
6 reps
6 reps
65%
70%
4
Bent Over Row (Barbell)
3
8 reps
RPE 9.5
5
Incline Curl (Dumbbell)
1
AMRAP
RPE 9.5
6
Tricep Rope Push Down (Cable)
1
AMRAP
RPE 9.5
7
Seated Dip (Machine)
1
AMRAP
RPE 9.5
8
Suitcase Carry
1
0.5 mins
RPE 9.5
9
Nordic Curl
3
5 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Broad Jump
3
3 reps
RPE 9.5
2
Lying Chest Pass Med Ball Throw
3
5 reps
RPE 8
3
Overhead Press (Barbell)
2
2
6 reps
6 reps
65%
70%
4
Bent Over Row (Barbell)
3
8 reps
RPE 9.5
5
Incline Curl (Dumbbell)
1
AMRAP
RPE 9.5
6
Tricep Rope Push Down (Cable)
1
AMRAP
RPE 9.5
7
Seated Dip (Machine)
1
AMRAP
RPE 9.5
8
Suitcase Carry
1
0.5 mins
RPE 9.5
9
Nordic Curl
3
5 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Broad Jump
3
3 reps
RPE 9.5
2
Lying Chest Pass Med Ball Throw
3
5 reps
RPE 8
3
Overhead Press (Barbell)
2
2
6 reps
6 reps
65%
70%
4
Bent Over Row (Barbell)
3
8 reps
RPE 9.5
5
Incline Curl (Dumbbell)
1
AMRAP
RPE 9.5
6
Tricep Rope Push Down (Cable)
1
AMRAP
RPE 9.5
7
Seated Dip (Machine)
1
AMRAP
RPE 9.5
8
Suitcase Carry
1
0.5 mins
RPE 9.5
9
Nordic Curl
3
5 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Broad Jump
3
3 reps
RPE 9.5
2
Lying Chest Pass Med Ball Throw
3
5 reps
RPE 8
3
Overhead Press (Barbell)
2
2
6 reps
6 reps
65%
70%
4
Bent Over Row (Barbell)
3
8 reps
RPE 9.5
5
Incline Curl (Dumbbell)
1
AMRAP
RPE 9.5
6
Tricep Rope Push Down (Cable)
1
AMRAP
RPE 9.5
7
Seated Dip (Machine)
1
AMRAP
RPE 9.5
8
Suitcase Carry
1
0.5 mins
RPE 9.5
9
Nordic Curl
3
5 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Broad Jump
3
3 reps
RPE 9.5
2
Lying Chest Pass Med Ball Throw
3
5 reps
RPE 8
3
Overhead Press (Barbell)
2
2
6 reps
6 reps
65%
70%
4
Bent Over Row (Barbell)
3
8 reps
RPE 9.5
5
Incline Curl (Dumbbell)
1
AMRAP
RPE 9.5
6
Tricep Rope Push Down (Cable)
1
AMRAP
RPE 9.5
7
Seated Dip (Machine)
1
AMRAP
RPE 9.5
8
Suitcase Carry
1
0.5 mins
RPE 9.5
9
Nordic Curl
3
5 reps
RPE 9.5
Week 1
1 / 12 Weeks
Day 1
1
Lying Chest Pass Med Ball Throw3 Sets
5 Reps
@8
2
Push Press (Barbell)3 Sets
3 Reps
65%
3
Bench Press (Barbell)4 Sets
8 Reps
65%
4
Incline Bench Press (Dumbbell)1 Set
AMRAP
@9.5
5
Skull Crusher (Barbell)1 Set
AMRAP
@8
6
Alternating Dumbbell Curl1 Set
AMRAP
@9.5
7
Band Face Pull1 Set
AMRAP
@9.5
Day 2
1
Broad Jump3 Sets
3 Reps
@9.5
2
Med Ball Slam3 Sets
5 Reps
@9.5
3
Chest Supported Row (Dumbbell)1 Set
AMRAP
@9.5
4
Chin-Up (Weighted)3 Sets
7 Reps
@9.5
5
Lat Pulldown1 Set
AMRAP
@9.5
6
Incline Curl (Dumbbell)1 Set
AMRAP
@9.5
7
Farmer's Walk (Weighted)1 Set
0.5 mins
@9.5
Day 3
1
Broad Jump3 Sets
3 Reps
@9.5
2
Lying Chest Pass Med Ball Throw3 Sets
5 Reps
@8
3
Overhead Press (Barbell)2 Sets
2 Sets
6 Reps
6 Reps
65%
70%
4
Bent Over Row (Barbell)3 Sets
8 Reps
@9.5
5
Incline Curl (Dumbbell)1 Set
AMRAP
@9.5
6
Tricep Rope Push Down (Cable)1 Set
AMRAP
@9.5
7
Seated Dip (Machine)1 Set
AMRAP
@9.5
8
Suitcase Carry1 Set
0.5 mins
@9.5
9
Nordic Curl3 Sets
5 Reps
@9.5