Web WOD | June 9th, 2020

Pure Strength | #20

Author: Hannah Jo, Gahanna/John E. Bickley YMCA

Equipment: Sturdy chair, Mat optional, weight optional
Estimated Time to Complete: ~45-60 minutes

Complete 10 reps of each exercise with minimal break in between exercises. After completing all of the exercises, take an extended break then go back to the top and complete it a second or even third time.

Workout | 10 reps each exercise

  • Alternating backward stepping lunges with lateral raise
  • Pec decks
  • Calf raises with shoulder shrugs
  • Chair squat with reverse grip front raises
  • Chest flies with table top legs
  • Alternating curtsey lunges with bicep curls
  • Deadlift to upright row
  • Alternating forward stepping lunges with front raises
  • Neutral grip chest press with legs table top
  • Renegade row
  • Push-ups
  • Overhead press
  • Alternating side lunges
  • Side stepping squats with hammer curl
  • Squat hold
  • Squat pulses
  • Squat with neutral grip overhead press
  • Surrenders
  • Tricep dips
  • Wall sit with dumbbell forward rotation

120 second rest


Category: Workout of the Day