WOD Monday “Triple Threat”
Notice: Remember to always start with a 5 minute warmup and 5 minute total body stretch before starting any of our WOD’s!
We’re going to work in some tri-sets this week. When done properly, this type of training is great for muscular endurance training and overall conditioning.
1a- Push ups: Begin the chest workout performing as many push ups as possible in 45 sec. Move right into:
1b- Dumbbell flyes (on stability ball): 12-15 reps, smooth and controlled. Change to a slightly heavier set of dumbbells (or stay with the same weight), stay on the ball and perform:
1c- Dumbbell chest press (on stability ball): 15-20 reps. Do not lock out at the top and perform these smooth and controlled. Rest for 20 sec and repeat the tri-set. Remember to move quickly from one exercise to the next.
2a- Pushups: Perform as many reps as possible in 35 sec, only this time, elevate the feet on a platform. Move right into:
2b- TRX Strap chest press: 12-15 reps, moving the feet closer/futher away from the wall, to either increase/decrease relative resistance in order to complete the reps. Move quckly into:
2c- Barbell chest press (on platform): Perform 15-20 reps, smooth and controlled without locking out at the top. Rest 20 sec and repeat the tri-set.
3a- Overhead tricep extension: Using a dumbbell or kettle bell, perform as many reps as possible in 45 sec, so be careful on the weight selection. Move right into:
3b- Dumbbell kickbacks: Perform 10-12 reps (both arms at the same time). You can lock the elbows on this exercise at the top, just don’t go down all the way. Move right into:
3c- Close grip wall push outs: Perform 15-20 reps. The key to this exercise is moving the feet closer to the wall as the triceps fatigue. The hands should be position at eye level, thumbs touching, with the feet as far back as necessary to provide sufficient resistance. Rest 15 sec and repeat the tri-set.
4a- Side lateral raises. Use really light weights and perform as many reps as possible in 45 sec. Change to a slightly heavier weight and perform:
4a- Dumbbell shoulder press: 12-15 reps, smooth and controlled, do not lock the elbows at the top of the movement. Move immediately into:
4c- Upright rows: Use either a kettle or barbell for these. Perform 15-20 reps. Rest for 15 sec and repeat the tri-set. Finished!!
This is one of my favorite ways to train. It forces you to use relatively light weights but allows for multiple variations where heavier resistance can be substituted with lower reps. Stay focused on proper form as you get fatigued and give those pecs/tri’s/shoulders a beating!
Always finish by following the weight training with 20 minutes of intervals cardio sets!!!
COMPLETE THE FORM TO THE RIGHT TO HAVE A REPRESENTATIVE REACH OUT TO YOU WITH MORE INFORMATION ABOUT OUR PERSONAL TRAINER CERTIFICATION COURSE!