D20 Workout - Press & Pull


  • Number of Rounds: 4
  • Timed Parameters: Fixed intervals each round (45s work/15s rest throughout).


  • Dumbbell Movement 1: Single-arm Dumbbell Row
  • Bodyweight Movement 2: Supermans
  • Dumbbell Movement 3: Reverse Flyes
  • Cardio (based on d20 roll):
    • 1-5: Bear Crawl (add a reverse direction if roll is 1-3)
    • 6-10: Crab Walk (increase speed if roll is 6-8)
    • 11-16: Inchworms (add a push-up at the bottom if roll is 11-13)
    • 17-20: Rest

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

  • Stamina Builder (Roll 1-5): Perform an extra set of Superman Exercises this round.
  • Grip Strengthener (Roll 6-10): Increase the dumbbell weight for the Single-arm Row.
  • Flexibility Focus (Roll 11-16): Extend the stretch phase of the Reverse Flyes for 2 seconds per rep.

Skill Notes

  • Single-arm Dumbbell Row: Stand in a staggered stance, lean over slightly with one hand supporting your body on a bench or chair. Row the dumbbell with the free arm in a controlled manner, focusing on squeezing your back at the top of the movement.
  • Supermans: Lie face down on the floor, extend your arms in front, then simultaneously lift your arms, legs, and chest off the floor. Hold briefly at the top for maximum muscle engagement.
  • Reverse Flyes: Bend over with knees slightly bent and a flat back. With a dumbbell in each hand, extend your arms to the sides, keeping a slight bend in the elbows and squeezing your shoulder blades together.
  • Bear Crawl: Get down on all fours and move forward across your space. Reverse direction if specified by the roll for added challenge.
  • Crab Walk: Sit on the floor, lift your body using your hands and feet, and walk backward and forward. Speed up the movement for increased cardio intensity.
  • Inchworms: Stand up, bend at the waist and walk your hands forward into a plank position. Add a push-up before walking your hands back and standing up, if rolled.
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