sySTM Fitness WOD 1.3.24

"Pump Sesh" is a high-intensity, descending ladder workout designed to challenge your upper body strength and endurance. This workout is structured to decrease the number of repetitions in each set, starting from 10 and going down to 1. It comprises four exercises: Barbell Bench Press, Pull-Ups, Hand Release Push-Ups (H.R.P.U.), and Ring Rows. Each exercise targets different muscle groups, ensuring a comprehensive upper body workout.

Rx Version: For Time

• 10-9-8-7-6-5-4-3-2-1x Barbell Bench Press (135/95#)

• 10-9-8-7-6-5-4-3-2-1x Pull Ups

• 10-9-8-7-6-5-4-3-2-1x H.R.P.U.

• 10-9-8-7-6-5-4-3-2-1x Ring Rows

Scaled Version: For Time

• 10-9-8-7-6-5-4-3-2-1x Barbell Bench Press (95/65#)

• 10-9-8-7-6-5-4-3-2-1x Banded Pull Ups

• 10-9-8-7-6-5-4-3-2-1x Kneeling Push Ups

• 10-9-8-7-6-5-4-3-2-1x Ring Rows

Strategy & Pacing

• Steady Pace: Begin with a sustainable pace, especially in the early rounds with higher reps. Avoid burning out too quickly.

• Breakdown Reps: Break the sets into smaller chunks if necessary, especially as you progress through the rounds.

• Transition Efficiently: Minimize rest time between exercises. Plan quick transitions to maintain intensity.

• Consistent Form: Focus on maintaining good form throughout, even as fatigue sets in.

Workout & Exercise Execution

• Barbell Bench Press: Keep the bar controlled, touching the chest lightly before pressing up. Ensure full extension at the top.

• Pull-Ups/Banded Pull-Ups: Aim for a full range of motion – chin above the bar and full extension at the bottom. Use a controlled, steady pace.

• Hand Release Push-Ups/Kneeling Push-Ups: Ensure chest touches the ground, lift hands briefly (for HRPU), then push back up maintaining a straight body line. In kneeling push-ups, keep your core engaged.

• Ring Rows: Lean back, keeping the body straight and pull until the rings touch the chest. Lower back with control.

Coach's Tips

• Pre-Workout Warm-Up: Engage in a thorough warm-up focusing on the upper body, including dynamic stretches and light cardio to get the blood flowing.

• Focus on Breathing: Maintain steady breathing, especially during the bench press and pull-ups, to help power through the reps.

• Manage Fatigue: Pay attention to your body. If muscles start to fatigue, take brief rests to avoid form breakdown.

• Stay Motivated: Keep a positive mindset. As the reps decrease, remind yourself that you're closer to the finish with each set.

• Post-Workout Cool-Down: End with a cool-down session, focusing on stretching the muscles worked, particularly the chest, back, shoulders, and arms.

This "Pump Sesh" workout is perfect for those looking to test and improve their upper body strength and endurance. It's challenging yet rewarding and offers a great way to measure progress over time. Enjoy the workout and push your limits!

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