Upper Body
Strength Balance
This six-week tricep-focused progression is designed to enhance muscle endurance and strength through a combination of isolated and compound movements. Each week alternates between structured sets of single-arm tricep exercises followed by high-repetition bodyweight movements, emphasizing controlled tempos and high volume to maximize muscle fatigue and growth. Weeks 2 and 5 introduce a challenging max narrow grip tricep pushups in 5 min, pushing the triceps to their endurance limits and promoting significant muscle fatigue and hypertrophy.
Station 1: 10 min condition
Strength Intensity – Horizontal Push
4 Working Sets
Close Grip Bench Press
- Working Set 1 – 10 reps – RPE 7
- Working Set 2 – 8 reps – Increase weight
- Working Set 3 – 6 reps – Increase weight
- Working Set 4 – Drop back to your Set 1 weight and perform MAX unbroken reps (aim for 10-15 reps)
Progression Note: Aim to increase Set 1 weight by 2-5% from Week 1.
Station 2: 10 min condition
2 sets
1) 10-12 / side Landmine Z Press
directly into
2) 10-12 Dumbbell Lateral Raise
directly into
3) 50m Dual Kettlebell Overhead Carry or 50 sec march in place
Station 3: 10 min condition
3 rounds
250m/200m Row @ 85% effort
• 7 Kettlebell Snatch Right 53/35lbl1–l2
• 7 Single Arm KB Push Press Right 53/35lbl1–l2
• 7 Kettlebell Snatch Left 53/35lbl1–l2
• 7 Single Arm KB Push Press Left 53/35lbl1–l2
250m/200m Skierg @ 85% effort
Station 4: 10 min lift
1 Set for time
Max Narrow Grip tricep push up in 5 min
Then EMOM
• Bike
• Burpee to Tuck Jump
• Hand Release T Push Up
• Burpee to Tuck Jump
• Run