2025 08 04 Week 1 Cycle 3 Upper Push Push Engine
Let’s kick off Round 3 with style, Jonathan! Here’s your Week 1 Tuesday Upper Body Push workout, freshly tuned for a strong restart. This version keeps the structure clean, emphasizes foundational pressing strength, and includes a crisp WOD to build volume and shoulder endurance.
💪 Tuesday – Week 1 (Cycle 3): Upper Body Push + “Push Engine” WOD
✅ Focus
- Foundational Push Strength
- Shoulder Volume & Control
- Conditioning WOD
🔥 Warm-Up (8–10 min)
- Jump rope or jumping jacks – 2 min
- Arm circles + band dislocates – 30 sec each direction
- Scapular push-ups – 2 x 10
- Push-up to down dog – 2 x 6
- Empty-bar shoulder press – 2 x 8
- Light DB press warm-up – 1 x 10
🧱 Strength Block
| Exercise | Sets x Reps | Load | Notes / Tempo / RPE |
|---|---|---|---|
| Barbell Bench Press | 4 x 6–8 | 2-sec negative, steady press | |
| Dumbbell Shoulder Press | 3 x 10 | Seated or standing, full ROM | |
| Incline Dumbbell Press | 3 x 12 | Moderate pace | |
| Dumbbell Lateral Raises | 3 x 15 | No body swing | |
| OH DB Triceps Extensions | 3 x 12–15 | Elbows tight, full lockout |
⚡️ WOD – “Push Engine” (12–15 Min AMRAP)
As many rounds as possible of:
- 10 Push-ups
- 8 Dumbbell Push Press
- 10 Walking Lunges (weighted optional)
- 12 Sit-ups
- 8 Burpees
💡 Track total rounds and note any scaling (e.g. knee push-ups, air lunges).
💬 Post-Workout Notes
- Strength felt: ⬆️ / ⬇️ / steady
- Shoulder fatigue or soreness?
- WOD pacing: fast start or steady grind?
- Recovery plan: hydration, mobility, fuel
Want me to drop this into your Loop dashboard now and queue up Wednesday’s lower body workout next? Round 3 is already looking sharp.