Shared workout · Strength
High Intensity A: Power & Bench
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THE WORKOUT, STEP BY STEP
STRENGTH1h 00min
High Intensity A: Power & Bench
Mobility, plyos, power, strength, and conditioning session with EMOM sprints and skiERG finisher.
3 min
Hip CARs – slow controlled hip circles through full range of motion.
3 min
Wedge squat stomps/kickouts – bodyweight squat patterning and dynamic ankle/hip mobility.
10 reps
Box jumps – explosive jump from floor onto box, step down under control.
45 sec
Rest after box jumps.
3 reps
Depth drop to double broad jump – step off box, absorb landing, then perform two consecutive broad jumps.
1 min
Rest after depth drop to double broad jumps.
5 reps
Knees to double jump – knee drive into explosive double jump sequence.
1 min
Rest after knees to double jumps.
10 reps
Med ball arc slams – swing ball in an arc and slam to one side, alternating sides within the set.
1 min
Rest after med ball arc slams.
8 reps
Single-arm alternating dumbbell bench press – press one arm at a time while keeping the other extended or at chest.
1m 30s
Rest after SA alternating bench press.
10 reps
Dragon flag negatives – slow controlled lowering from top position to near-horizontal without touching down.
1m 30s
Rest after dragon flag negatives.
6 reps
Bulgarian split squats – rear foot elevated, perform 6 reps per side.
1m 30s
Rest after Bulgarian split squats.
10 sec
Max-effort treadmill sprint.
50 sec
Easy walk or rest until the next minute starts (approx. 50s).
2.0 km
SkiERG – 2000m for time (shared effort if training with a partner).
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