D20 Workout - Push

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


  • Dumbbell Movement 1: Chest Press (on bench)
  • Bodyweight Movement 2: Tricep Dips (using bench)
  • Dumbbell Movement 3: Overhead Tricep Extension
  • Cardio (based on d20 roll):
    • 1-5: Mountain Climbers
    • 6-10: Burpees
    • 11-16: Speed Skips
    • 17-20: Rest


  • Challenge: Increase the weight for the Chest Press and Overhead Tricep Extension. Attempt to complete more reps in each set.
  • Repetition Goal: Focus on quality over quantity, ensuring full range of motion and proper form, particularly in the depth and extension of each movement.

Skill Notes

  • Chest Press: Lie on a bench with dumbbells in each hand. Press the dumbbells from chest level to above your chest with arms extended, keeping your movements controlled and avoiding locking your elbows.
  • Tricep Dips: Position your hands shoulder-width apart on a bench, extending your legs forward. Lower your body by bending your elbows until they are at about a 90-degree angle, then push back up, focusing on using your triceps.
  • Overhead Tricep Extension: Hold a dumbbell with both hands and lift it over your head. Keeping your elbows close to your head, lower the dumbbell behind your head, then extend your arms to lift the dumbbell back to the starting position.
  • Mountain Climbers: Maintain a solid plank position and rapidly alternate driving your knees towards your chest, keeping your core engaged.
  • Burpees: Include a push-up at the bottom of the movement to maximize the push focus of this workout.
  • Speed Skips: Mimic the motion of skipping rope as quickly as you can, focusing on speed and lightness on your feet.
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