2025 07 29 Week 4 Cycle 2 Upper Push Explode Burn
Here’s your Week 4 Tuesday Upper Body Push workout, Jonathan — this one’s designed to be explosive, sharp, and fun, emphasizing fast-twitch activation, shoulder integrity, and burn-style volume with a WOD that packs a punch. It’s a perfect way to gauge your cycle-end push capacity while keeping movement fresh.
💥 Tuesday – Week 4: Explosive Push + “Explode & Burn” WOD
✅ Session Focus
- Speed + Power Push Work
- Shoulder Resilience & Burnout
- Final Cycle WOD Challenge
🔥 Warm-Up (6–8 min)
- Jump rope or high knees – 90 sec
- Band shoulder dislocates – 2 x 12
- Scapular push-ups – 2 x 10
- Light DB push press – 1 x 10
- Smash ball overhead slams – 2 x 8 (light)
🧠 Focus on tension, velocity, and joint prep.
🧱 Strength Block – Explosive Load Focus
| Exercise | Sets x Reps | Load | Tempo / RPE Notes |
|---|---|---|---|
| Barbell Push Press (from rack) | 4 x 5 | Moderate | Use leg drive, fast lockout |
| Clapping Push-ups | 3 x 8 | Bodyweight | Explosive concentric phase |
| Incline DB Press | 3 x 10 | Medium | Controlled, deep stretch |
| Dumbbell OH Triceps Extension | 3 x 12–15 | Light–Mod | Elbows tight, full extension |
| Dumbbell Front + Lateral Raise Superset | 2 x 10 ea | Light | Burnout, no swing |
⚡️ WOD – “Explode & Burn” (AMRAP – 14 Min)
Complete as many rounds as possible of:
- 10 Dumbbell Push Presses
- 12 Burpees
- 8 Sit-ups
- 10 Push-ups
- 10 Lunges (bodyweight or light DBs)
- Optional: Slam ball x 8
💡 Keep pacing intentional. Push press and burpee transitions will test oxygen and shoulder speed.
💬 Post-Session Notes
- Explosive strength felt: ⚡ / 🔥 / 🥵
- Shoulder fatigue or soreness?
- WOD pacing strategies that worked?
- Final push week reflections
Want me to drop this into your Loop dashboard page and queue up Week 4 Wednesday lower body workout next? We’re on a roll.