Upper Body Power

Upper Body Power


  • Number of Rounds: 3
  • Timed Parameters: Fixed intervals each round (45s work/15s rest throughout).


  • Dumbbell Movement 1: Incline Dumbbell Chest Press (using a chair)
  • Bodyweight Movement 2: Archer Push-Ups
  • Dumbbell Movement 3: Zottman Curls
  • Cardio (based on d20 roll):
    • 1-5: Jumping Jacks (add a front clap if roll is 1-3)
    • 6-10: Quick Feet (add directional changes if roll is 6-8)
    • 11-16: Plyometric Push-Ups (add a clap if roll is 11-13)
    • 17-20: Rest

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

  • Precision Mastery (Roll 1-5): Focus on perfecting form in Zottman Curls, emphasizing the rotation of the wrists.
  • Strength Surge (Roll 6-10): Increase the weight for the Incline Dumbbell Chest Press.
  • Endurance Enhancer (Roll 11-16): Reduce rest time between push-ups by 5 seconds, maintaining form and pace.

Skill Notes

  • Incline Dumbbell Chest Press: Using a chair to create an incline, press dumbbells from chest height to full extension, focusing on engaging the upper part of the chest.
  • Archer Push-Ups: Perform a wide-armed push-up, shifting your weight from side to side, mimicking drawing a bow. This push-up variation increases load on one arm at a time, enhancing arm strength and stability.
  • Zottman Curls: Perform a regular curl and at the top of the movement, rotate your hands so palms face downward, then lower the weights. This targets both the biceps and the forearms.
  • Jumping Jacks: Traditional jumping jacks with an added clap in front to increase coordination and elevate heart rate.
  • Quick Feet: Run in place as quickly as possible. Add sudden directional changes to boost agility and reaction time.
  • Plyometric Push-Ups: From a standard push-up position, push off the ground with enough force to lift your hands off, then clap and land back in the push-up position.
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