D20 Workout - Press & Pull


  • Number of Rounds:
  • Timed Parameters: Fixed intervals each round (40s work/20s rest throughout).


  • Dumbbell Movement 1: Bench Press
  • Bodyweight Movement 2: Incline Push-ups (using a chair or bench)
  • Dumbbell Movement 3: Dumbbell Rows
  • Cardio (based on d20 roll):
    • 1-5: Arm Circles (increase speed if roll is 1-3)
    • 6-10: Chair Dips (add a leg raise if roll is 6-8 for extra challenge)
    • 11-16: Plank Jacks (add a push-up if roll is 11-13)
    • 17-20: Rest

SideQuests (Roll the dice before each round to activate one)

  • Precision Lift (Roll 1-5): Focus on perfect form for Bench Press this round, decreasing speed (1 second up, 3 seconds down) to emphasize technique.
  • Double Duty (Roll 6-10): Add a second cardio movement immediately following the first for this round.
  • Isometric Challenge (Roll 11-16): Hold the last rep of each movement for 5 seconds.

Skill Notes

  • Bench Press: Lie back on the bench or floor, hold dumbbells directly above your chest with a grip that's comfortable. Lower the weights slowly to your chest, then press up powerfully. Focus on controlled movements to engage more muscle fibers.
  • Incline Push-ups: Place your hands on a chair, slightly wider than shoulder-width. Perform a push-up, lower your body to a point where you can maintain form, and push back up. This targets the upper chest and reduces strain on the wrists.
  • Dumbbell Rows: Bend over with knees slightly bent and back straight. Pull the dumbbells to your side, keeping elbows close to your body, and focus on squeezing your shoulder blades together at the top.
  • Arm Circles: Perform standing with arms extended. Rotate in small circles, increasing speed for intensity. Reverse direction after 20 seconds.
  • Chair Dips: Sit on the edge of a chair, hands next to hips. Slide off the seat and lower your body by bending elbows, then press up. Add a leg raise for an extra core challenge.
  • Plank Jacks: In a plank position, jump legs wide and back together. Add a push-up for increased difficulty, focusing on maintaining a solid plank form to protect the back.
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