D20 Workout - Press & Pull

Number of Rounds: 4
Timed Parameters: Each movement is performed for 40 seconds followed by 20 seconds of rest.


  • Dumbbell Movement 1: Shoulder Press
  • Bodyweight Movement 2: Dips (using a bench)
  • Dumbbell Movement 3: Hammer Curls
  • Cardio (based on d20 roll):
    • 1-5: High Knees
    • 6-10: Speed Skips
    • 11-16: Mountain Climbers
    • 17-20: Rest


  • Challenge: Use heavier dumbbells for the Shoulder Press and Hammer Curls in at least one round.
  • Repetition Goal: Aim to complete at least 12 reps of each dumbbell movement within the 40-second interval.

Skill Notes

  • Shoulder Press: Keep your core tight and press the dumbbells from shoulder height to directly overhead. Avoid arching your back by engaging your core throughout the movement, which will also protect your spine.
  • Dips (using a bench): Sit on the edge of a bench with your hands next to your hips. Slide your hips off the bench and lower your body until your elbows are at a 90-degree angle, then push back up. This targets your triceps intensely.
  • Hammer Curls: Stand with your feet shoulder-width apart, arms at your sides with palms facing inward. Curl the dumbbells while keeping your elbows pinned to your sides, focusing on squeezing your biceps at the top.
  • High Knees: Run in place, bringing your knees up towards your chest as high as possible with each step. This is excellent for engaging your core and improving your lower body agility.
  • Speed Skips: Mimic the motion of skipping rope as quickly as you can. This helps improve coordination and elevates your heart rate.
  • Mountain Climbers: Start in a plank position and alternate driving your knees towards your chest at a rapid pace. This provides a good cardiovascular workout while also strengthening the core and shoulders.
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