Strict Press Workouts, Benefits, Muscles Worked and Technique Tips

The Strict Press is a foundational compound movement that is a highly effective exercise for creating stronger shoulders, core and upper body in general.

Programmed in different ways it can build strength, muscle and core stability.

Variations of the Strict Press

The compound version of the Strict Press is performed with a barbell.

The Strict Press can be done with dumbbells, kettlebells, sandbags or any other kind of odd object.

It is also known as the Military Press and the Overhead Press.

What are the Benefits of the Strict Press?

The Strict Press will help to build bigger shoulders.

Pressing the bar overhead is necessary to build rounder, stronger shoulders that will look good and function well.

Shoulder and lat raises have their place, but they are simply not as effective as the Strict Press.

The Strict Press will improve your core strength.

Stabilising the bar overhead requires good core strength.

Avoiding excessive arching of the back during the Strict Press needs solid core strength to keep the body straight.

At all times during this compound exercise your core is being tested and developed.

The strict Press will significantly strengthen your core.

The Strict Press will help improve your Bench Press technique.

Both the Bench and Strict Press use the triceps, deltoids and chest, but in slightly different ways. Work on one and it will help the other.

The Strict Press will develop better upper back strength and power that will transfer over to the Bench Press. This will help you with the eccentric portion of the Bench Press.

The Strict Press will help your lockout during lifts.

The Strict Press will considerably improve your upper body explosive power, which will in turn help you lockout other overhead lifts.

The Strict Press builds considerable Tricep strength as well. This has great carry over across to other exercises that require an overhead position.

What Muscles does the Strict Press Work?

The Standing Strict Press works the:

  • Pectorals (chest)
  • Deltoids (shoulders)
  • Triceps (arms)
  • Trapezius (upper back)

This exercise primarily targets the anterior and medial deltoids whilst also working (to a lesser degree) the posterior delts.

The Strict Press is also a great core exercise so it enhances muscles such as the abdominals and obliques. This includes strengthening the lower back.

Strict Press Form and Technique

This is how to perform the Strict Press with correct form.

  1. Rack the bar on your shoulders
  2. Grip the bar with your hands slightly wider than shoulder width apart
  3. Inhale and brace your core, grip and glutes
  4. Press the bar over your head
  5. Punch your head through the hole between barbell and arms as the barbell moves above the top of your head.
  6. Press upwards until the weight is balanced over your shoulders and mid-foot
  7. Lock your elbows at the top and shrug your shoulders to the ceiling
  8. Exhale and bring the bar back to the starting position

Strict Press Training Tips

A narrow grip will help you avoid shoulder and elbow pain. Don’t flare your elbows out.

Shrugging your shoulders at the top will engage your lats and prevent shoulder impingement.

The Strict Press is a difficult exercise. Proper form is essential at all times. However, as you progress onto more challenging weights it will become even more apparent as without it, you will not be able to shift heavier loads.

Strict Press Mistakes

Make sure you aren’t making any of these mistakes.

Strict Press Workouts

So now you know why the Strict Press is so good for you, time to find your next Strict Press Workout.

Work on all aspects of your fitness ©Garrett Butler

Workout 1

With an empty barbell:

  • 25 strict press
  • 50 overhead squat
  • 100 back squat
  • 50 overhead squat
  • 25 strict press

Workout 2

Dumbbell tabata workout

Each is 4 minutes (8 intervals) of :20 work/:10 “rest”

1) goblet squats

(rest at bottom of squat)

2) shoulder presses

(rest at top of press)

3) forward lunges

(rest in lunge position)

4) reverse lunges

(rest in lunge position)

5) push ups

(rest in plank position)

rest 1 minute between tabatas

Workout 3

EMOM in 10 minutes

  • 1 minute Max Renegade Rows (2×50/35 lb)
  • 1 minute Max Push-Ups
  • 1 minute Max Mountain Climbers
  • 1 minute Max Air Squats
  • 1 minute Max Curl to Overhead Press (2×50/35 lb)
  • Repeat 2x

On a 10-minute clock, every minute on the minute (EMOM) perform as many repetitions as possible of the prescribed movements. Repeat the sequence twice.

Score is the total number of repetitions completed before the 10-minute clock stops.

Workout 4

6-5-4-3-2-1 Reps for Time

  • Strict Presses (165/105 lb)
  • Push Presses (165/105 lb)
  • Push Jerks (165/106 lb)

Perform the given set of exercises starting with a volume of 6 and decreasing at a rate of 1 until done, in the shortest time possible.

Score in this workout is based on the amount of time taken to complete the prescribed amount of work.

Dumbbell Press in gym
Enhance your shoulder strength ©Elias Vicario

Workout 5

7-minute AMRAP

7-minute AMRAP

  • 15 tricep kickbacks, each
  • 15 dumbbell bent over row, each
  • 15 shoulder press, each

7-minute AMRAP

  • 15 chest fly
  • 15 bench dips
  • 15 lateral raises

1 minute rest between AMRAPs

Workout 6

For Time

16-12-8-12-16 reps of:

  • Single-Arm Devil Presses (50/35 lb)
  • Single-Arm Seated Dumbbell Strict Presses (50/35 lb)
  • Single-Arm Dumbbell Overhead Squats (50/35 lb)

Time Cap: 15 minutes

With a running clock, as fast as possible complete the prescribed work. Athlete must complete 16 reps of each movement, down to 12 reps, then 8 reps. After that, athlete will work up to 12 reps of each movement again, up to 16 reps.

Score is the time on the clock when the last round of the Overhead Squats is completed.

Workout 7

Sum of the Best of Each Lift

Attempt each lift 3 times. The weight must increase after each successful attempt at each movement. The weight may not be decreased after the first attempt.

A failed rep counts as an attempt. Take the Back Squat and Shoulder Press (aka: Strict Press) from the weight rack.

There is no time limit for each lift or for the length of the session in which they are all performed, but they must all be performed during one session (i.e., athlete cannot leave the area to rest or perform other activities between the three lifts).

Score is the sum of the best of all three lifts.

Good Scores

– Beginner: <500/<300 lb

– Intermediate: 600-800/300-500 lb

– Advanced: 800-1,000/500-700 lb

– Elite: 1,000/700+ lb

Tips and Strategy

In the days leading up to the workout, perform mostly endurance/bodyweight workouts–your body will be fresher and ready for a max load test if you stay away from heavy lifting for a few days.

During the Strict Press Workout, take your time.

Rest for several minutes between attempts. Adequate rest will ensure that you find your true total.

And warm up aggressively…

Warm-Up

General Warm-Up

  • 5 minutes of double- or triple-under practice

Then, 3 rounds with an empty barbell of:

  • 5 Deadlifts
  • 5 Power Cleans
  • 5 Should Presses
  • 5 Bent Over Rows
  • 5 Back Squats

Specific Warm-Up

For each lift use the following schema:

  • 5 reps at 30% of 1RM
  • 3 reps at 50% of 1RM
  • 2 reps at 60% of 1RM
  • 1 reps at 65% of 1RM
  • 1 reps at 75% of 1RM
  • 1 reps at 85% of 1RM

First attempt in the workout should be about 90-95% of 1 rep max.

Intended Stimulus

The Strict Press Workout should feel heavy and slow.

There should be several minutes of rest during the WOD.

You should feel mentally exhausted at the end due to the number of times you have to come face to face with maximal loads.

If you’re brand new to the movements, increase the reps and decrease the load so you can practice the movements; but if you have some experience with these lifts, complete the WOD as prescribed and use it to measure your personal strength gains over time.

Scaling Options

The workout is a heavy, not-for-time workout designed to test your max strength capacity on three of the most critical lifts in functional fitness.

If you’re new to these movements, increase the volume (repetitions) and decrease the load to practice the mechanics.

Intermediate

Back Squat, heavy 5 reps

Shoulder Press, heavy 5 reps

Deadlift, heavy 5 reps

(Work up to a heavy set of 5 repetitions for each of the 3 movements.)

Beginner A

  • Back Squat, 3-3-1-1 reps
  • Shoulder Press, 3-3-1-1 reps
  • Deadlift, 3-3-1-1 reps

(Work up to 2 sets of 3 repetitions, and then 2 heavy singles. Increase the load with every new set—the dash between the numbers tells you to go up in weight. These should feel pretty heavy.)

Beginner B

  • Back Squat, 5-5-5-5-5 reps
  • Shoulder Press, 5-5-5-5-5 reps
  • Deadlift, 5-5-5-5-5 reps

(Complete 5 sets of 5 reps for each of the movements. Increase the load with every new set—the dash between the numbers tells you to go up in weight. The last couple of sets should feel very challenging.)

Workout 8

For Load

  • 1 rep max Strict Press
  • 1 rep max Weighted Pull-Up

The athlete establishes a strict press and a weighted pull-up 1 rep maximum, both at a 30X1 tempo.

Workout 9

AMRAP in 23 minutes

  • 2 Kettlebell Swings (2×24/16 kg)
  • 2 Strict Presses (2×24/16 kg)
  • 5 Bent Over Rows (2×24/16 kg)
  • 1 Power Clean (2×24/16 kg)
  • 9 Left-Leg Lunges (2×24/16 kg)
  • 9 Right-Leg Lunges (2×24/16 kg)
  • 6 Clean to Front Squats (2×24/16 kg)

Complete this whole round unbroken.

On a 23-minute clock, complete as many rounds as possible (“AMRAP“) of the prescribed work in the order written.

Use one pair of Kettlebells.

Each round must be performed unbroken, without dropping the kettlebells, in order to count. Rest as needed between rounds.

Score is the total number of rounds completed before the 23-minute clock stops.

Scaling Options

Reduce the Kettlebell weight (or Dumbbells if that’s all you have) such that you can complete a full round unbroken when fresh.

Workout 10

3 Rounds Without Breaking

  • 30 Curls (2×25/15 lb)
  • 30 Strict Presses (2×25/15 lb)
  • 30 Lateral Raises (2×25/15 lb)
  • 30 Hammer Curls (2×25/15 lb)
  • 30 Upright Rows (2×25/15 lb)
  • 30 Push Presses (2×25/15 lb)
  • 30 Curls (2×25/15 lb)

1 minute Rest

Increase weight each round. See how heavy you can go. No Time limit once the round has begun.

Once you start the first set of 30, you can’t put the weights down or rest them on any surface. You can stop moving and hold the weights in your hand, but you cannot let go of the Dumbbells.

Once you complete a full round, rest for 1 minute, then pick them back up and go again. This time, you have the option to increase the weight.

Start light, don’t burn out. Rest before you burn up too quickly. The hard part will be the grip so play it smart.

Scaling

Intermediate: Use 20/10 lb dumbbell weights.

Beginner: Use 20/10 lb dumbbell weights. Reduce repetitions to 21 reps.

Workout 11

For time

  • 30 Burpees
  • 30 Deadlifts
  • 30 Burpees
  • 30 Cleans
  • 30 Burpees
  • 30 Strict Presses
  • 30 Burpees
  • 30 Push Presses
  • 30 Burpees
  • 30 Jerks
  • 30 Burpees
  • 30 Swings
  • 30 Burpees
  • 30 Burpees
  • 30 Snatches (Left Hand)
  • 30 Burpees
  • 30 Snatches (Right Hand)
  • 30 Burpees
  • 30 Man Makers

Use one pair of Dumbbells (55/35 lb) throughout

Use the same pair of dumbbells throughout. Originally the WOD was designed as “choose your own weight.” If you’re looking for an Rx weight, consider 50/35 lb.

One man maker consists of a dumbbell push-up, two renegade rows (one per arm), and a squat clean thruster.

Score is the time on the clock when the last repetition of Man Makers is completed.

Movement Standards

Most of the weighted movements (Deadlifts, Cleans, Strict Presses, Push Presses, Jerks, Sumo Deadlift High-Pulls, and Man Makers) are intended to be done with two Dumbbells.

As in most workouts, Olympic lifts (Cleans & Snatches) are power (not squat) unless otherwise stated.

Snatches are with a single Dumbbell, one arm at a time.

Dumbbell Swings are an uncommon movement and this workout (which is from 2007) does not explicitly state whether the swings should be single- or double-dumbbell swings.

But double Swings would be awkward, so we assume it’s single Dumbbell Swings.

We also assume the swings are Russian style (to eye height) instead of American (overhead), which is safer since dumbbells don’t have handles for swings.

Workout 12

For Time

  • 2,150 metre Run
  • 21 Air Squats
  • 5 Burpees
  • 21 Shoulder Presses (2×50/35 lb)
  • 5 Burpees
  • 21 Lunges
  • 5 Burpees
  • 21 Bicep Curls (2×50/35 lb)
  • 5 Burpees
  • 2,150 metre Run
  • 2:15 Plank Hold
  • 1 Push-Up
  • 9 Unbroken Push-Ups
  • 9 Unbroken Push-Ups
  • 6 Unbroken Push-Ups

With a running clock, complete the prescribed work in the order written as fast as possible (“For Time”).

Score is the time on the clock when the last round of the Unbroken Push-Ups is completed.

Workout 13 – Arm Killer

2 Rounds for Reps in 40 minutes

  • Tabata Curls (2×5/2.5 lb)
  • Tabata Strict Presses (2×5/2.5 lb)
  • Tabata Bent Over Rows (2×5/2.5 lb)
  • Tabata Side Lateral Raises (2×5/2.5 lb)
  • Tabata Front Lateral Raises (2×5/2.5 lb)

During rest, hold the weight in a static position.

With 10 Tabata cycles, perform the prescribed movements in the order written. Tabata is 20-second work and 10-second rest. During the work, perform as many repetitions as possible of the movement, and during rest, hold the weight in a static position.

Score is the total number of repetitions completed before the 40-minute clock stops.

Workout 14

For Time

  • 1 mile Ruck (30/20 lb)
  • 77 Ruck Squats (30/20 lb)
  • 77 Ruck Push-Ups (30/20 lb)
  • 77 Ruck Deadlifts (30/20 lb)
  • 77 Ruck Shoulder Presses (30/20 lb)
  • 1 mile Ruck (30/20 lb)

With a running clock, complete the prescribed work in the order written as fast as possible (“For Time”).

Score is the time on the clock when the last 1-mile Ruck is completed.

Workout 15

For Time

  • 25 Back Squats
  • 25 Front Squats
  • 25 Overhead Squats
  • 400 metre Run
  • 25 Shoulder Presses
  • 25 Push Presses
  • 25 Push Jerks
  • 400 metre Run
  • 50 Hang Cleans
  • 400 metre Run
  • 50 Snatches
  • 400 metre Run

Perform all movements except the run with a PVC pipe (or broomstick).

With a running clock perform the prescribed work in the order written, as fast as possible (“For Time”). Use a PVC pipe (or broomstick) throughout the workout, except for the run.

Score is the time on the clock when the last set of 400 metre Run is completed.

Workout 16

For Time

  • 40 Kettlebell Snatches (24/20 kg)
  • 20 calorie Ski
  • 40 Kettlebell Goblet Squats (24/20 kg)
  • 20 calorie Ski
  • 40 Kettlebell Clean-and-Presses (24/20 kg)
  • 20 calorie Ski
  • 40 Kettlebell Swings (24/20 kg)
  • 20 calorie Ski

The athlete will alternate between kettlebell movements and the ski erg. The workout concludes when the athlete is done with all of the movements.

Score is the time it takes to complete all of the reps.

Scaling

For Time

  • 20 Kettlebell Snatches (16/12 kg)
  • 10 calorie Ski
  • 20 Kettlebell Goblet Squats (16/12 kg)
  • 10 calorie Ski
  • 20 Kettlebell Clean-and-Presses (16/12 kg)
  • 10 calorie Ski
  • 20 Kettlebell Swings (16/12 kg)
  • 10 calorie Ski

Workout 17 – Asgard Strength

AMRAP in 19 minutes

From 0:00-8:00, EMOM of:

  • 2 Asgard Complexes (2×20/16 kg)*

Rest 3 minutes

From 11:00-19:00, AMRAP of:

  • Asgard Complexes (2×20/16 kg)*

*1 Asgard Kettlebell Complex consists of: 1 Dead Curl, 1 Strict Press, 1 Bent Over Row, 1 Left Renegade Row, 1 Right Renegade Row, and 1 Deadlift

Every minute on the minute perform two repetitions of the Asgard strength complex and rest for the remainder of the minute, start again on the next minute, and so on.

Three minutes rest, then perform the Asgard strength complex for as many reps as possible.

Scoring

Every two reps of the complex competed within the minute for task 1 counts as 1 point add the total of complex reps from task 2.

Scaling

For Beginners, work with one kettlebell. Replace the renegade rows with a row and scale the weight to 12/8 kg.

Workout 18

For Time

  • 400 metre Run
  • 50 Back Squats
  • 50 Front Squats
  • 50 Overhead Squats
  • 400 metre Run
  • 50 Shoulder Presses
  • 50 Push Presses
  • 50 Push Jerks
  • 400 metre Run
  • 50 Hang Power Cleans
  • 50 Hang Power Snatches
  • 400 metre Run

Perform all barbell movements with an Olympic bar only (45/35 lb). Run without the bar.

With a running clock, as fast as possible complete the prescribed work in the order written.

Score is the time on the clock when the last 400 metre Run is completed.

Workout 19

AMRAP in 15 minutes

  • Back Squat (1½ bodyweight)
  • Shoulder Press (¾ bodyweight)
  • Deadlift (1½ bodyweight)

Start with 1 rep each. Increase each by 1 rep per round.

Complete an ascending ladder of the 3-movement complex, increasing by 1 rep per round. So, perform 1 back squat, 1 shoulder press, 1 deadlift.

Then 2 back squats, 2 shoulder presses, 2 deadlifts. Then 3 of each, etc. until the 15-minute clock stops.

Scaling

For each movement, pick loads that are heavy but allow you to easily complete 3-4 reps when fresh. As fatigue sets in and the reps increase, break each movement into smaller sets so you can maintain solid mechanics.

Intermediate Option

Complete as many reps as possible in 15 minutes of:

1 back squat, 1 shoulder press, 1 deadlift

2 back squats, 2 shoulder presses, 2 deadlifts

3 back squats, 3 shoulder presses, 3 deadlifts

Etc.

Use body weight for the squats and deadlifts and 1/2 body weight for the presses.

Beginner Option

Complete as many reps as possible in 15 minutes of:

1 squat, 1 push-up, 1 deadlift

2 squats, 2 push-ups, 2 deadlifts

3 squats, 3 push-ups, 3 deadlifts

Etc.

Use ½ body weight for the deadlifts.

Workout 20

For Max Reps in 22 minutes

  • 1 min Pull-Ups
  • 1 min Air Squats
  • 1 min Kettlebell Swings (24/16 kg)
  • 1 min Double-Unders
  • 1 min Push-Ups
  • 1 min Sit-Ups
  • 1 min Lunges (40/20 kg)
  • 1 min Strict Presses (30/15 kg)
  • 1 min Mountain Climbers
  • 1 min Dumbbell Push Pressses (20/10 kg)
  • 1 min Box Jumps (24/20 in)
  • 1 min Shuttle Runs (10 m)
  • 1 min Wall Ball Shots (9/6 kg)
  • 1 min Ball Slams (9/6 kg)
  • 1 min Burpees
  • 1 min Bench Presses (50/35 kg)
  • 1 min Deadlifts (80/60 kg)
  • 1 min Wall Sit
  • 1 min Plank Hold
  • 1 min Rope Climbs (15 ft)
  • 1 min Toes-to-Bars
  • 1 min Dumbbell Snatches (25/15 kg)

Score is total reps completed of all movements. For Wall Sit and Plank count 1 rep per second in static hold (do not count transition or rest time).

Workout 21 – Beach Day Pump

4 Rounds in 20 minutes

Minute 1:

  • 45 seconds Seated Strict Presses (20/14 lb)
  • 15 seconds Rest

Minute 2:

  • 45 seconds Sit-Ups to Push Presses (20/14 lb)
  • 15 seconds Rest

Minute 3:

  • 45 seconds Bent Over Rows (20/14 lb)
  • 15 seconds Rest

Minute 4:

  • 45 seconds Push-Ups
  • 15 seconds Rest

Minute 5:

  • 45 seconds Mountain Climbers
  • 15 seconds Rest

Repeat 4 times

On a 20-minute clock (or using 45 seconds on, 15 seconds off Tabata-style timer if you have one) perform as many repetitions as possible of the prescribed workout for 45 seconds and rest 15 seconds.

Athlete will perform five different movements every minute for 4 rounds. Use a Medicine Ball or any available weighted object.

Score is the total repetitions completed before the 20-minute clock stops.

Tips and Strategy

Try and keep consistent with reps for the 4 rounds. Athlete’s numbers shouldn’t go from 25 Seated Strict Presses in the first round to 10 Seated Strict Presses in the last round.

Workout 22

For Time

  • 21 Push Jerks (185/125 lb)
  • 15 Push Presses (155/105 lb)
  • 9 Strict Presses (115/80 lb)

Use one barbell, from the ground (no rack). Athlete must change loads.

Workout 23

For Time

  • 1 mile Sandbag Run (50/30 lb)

Then, 7 Rounds of:

Finally, perform:

  • 1 mile Sandbag Run (50/30 lb)
  • Wear a Weight Vest (20 lb)

With a running clock, as fast as possible perform the prescribed work in the order written. Wear a Weight Vest throughout the workout.

Score is the time on the clock when the last 1-mile Run is completed.

Workout 24

Day 1

For Load and Reps

With 1 Dumbbell in the Left Hand, perform:

  • Waiter Walk
  • Suitcase Carry
  • Suitcase Deadlifts
  • Single-Arm Overhead Presses
  • Single-Arm Bench Presses
  • Side Bends

Day 2

  • Same workout but use the right hand

This is a 2-day workout series.

Choose the weight available and the reps depending on your energy level.

Perform each movement with the chosen reps and complete as many rounds given how you feel.

For Day 1, you will use your left hand in performing all the prescribed movements. For Day 2, you will do the same workout but use the right hand.

Take note the load and how many rounds and reps you did during Day 1. You will do the same load, rounds and reps on your right hand for Day 2.

Score is the load used and the total number of reps completed for Day 1 and Day 2.

Movement Standards

Waiter Walk: Hold the Dumbbell overhead with the arms fully locked out and walk the desired metres.

Suitcase Carry: Hold the Dumbbell like carrying a suitcase on the left hand. Remain a neutral position by not leaning on the left side of the torso. Walk the desired metres.

Suitcase Deadlift: This is a variation of the standard Deadlift wherein you only use one hand. Place the Dumbbell beside your left foot and pull the Dumbbell until full extension of the legs, knees, and hips. This counts as one rep.

Side Bend: Hold the Dumbbell in one hand. Bend the torso towards the side of the hand holding the Dumbbell. Return to the starting position. This counts as one rep.

Workout 25

For Time

  • 10 Strict Presses (115/85 lb)
  • 15 Overhead Squats (115/85 lb)
  • 20 Push Presses (115/85 lb)
  • 25 Front Squats (115/85 lb)
  • 30 Push Jerks (115/85 lb)
  • 35 Back Squats (115/85 lb)

Workout 26

For Time

  • 800 metre Run

Then, 2 Rounds of:

  • 8 Dumbbell Burpees to Presses (2×45/30 lb)
  • 100 metre Farmer’s Carry (2×45/30 lb)
  • 8 Dumbbell Burpees to Presses (2×45/30 lb)
  • 100 metre Front Rack Shoulder Carry (2×45/30 lb)

Finally, perform:

  • 800 metre Run

With a running clock, complete the run and dumbbell movement as quickly as possible.

Score is time competed to do all of the runs and dumbbell movements.

Scaling

Intermediate

For Time

  • 800 metre Run

Then, 2 Rounds of:

  • 8 Dumbbell Burpees to Presses (2×35/20 lb)
  • 100 metre Farmer’s Carry (2×35/20 lb)
  • 8 Dumbbell Burpees to Presses (2×35/20 lb)
  • 100 metre Front Rack Shouler Carry (2×35/20 lb)

Finally, perform:

  • 800 metre Run

Beginner

For Time

  • 400 metre Run

Then, 2 Rounds of:

  • 8 Dumbbell Burpees to Presses (2×20/12 lb)
  • 100 metre Farmer’s Carry (2×20/12 lb)
  • 8 Dumbbell Burpees to Presses (2×20/12 lb)
  • 100 metre Front Rack Shouler Carry (2×20/12 lb)

Finally, perform:

  • 400 metre Run

Workout 27

Three 5-minute AMRAPs in 19 minutes

From 0:00-5:00, AMRAP of:

  • 5 Strict Presses (115/75 lb)
  • 5 Front Squats (115/75 lb)

Rest 2 minutes

From 7:00-12:00, AMRAP of:

  • 5 Overhead Squats (115/75 lb)
  • 7 Push-Ups

Rest 2 minutes

From 14:00-19:00, AMRAP of:

  • 5 Thrusters (115/75 lb)
  • 9 Up-Downs

On a 19-minute clock, perform three rounds of 5-minute AMRAPs with 2-minute rest between rounds.

For the first 5-minute AMRAP, athlete must complete as many rounds and repetitions of 5 Strict Presses and 5 Front Squats, then 5 Overhead Squats and 7 Push-Ups for the second 5-minute AMRAP, and 5 Thrusters and 9 Up-Downs for the last 5 minutes.

Score is the total number of repetitions completed before the 19-minute clock stops.

Tips and Strategy

Base the barbell weight off of your Strict Press. During your warm-up, build to a Strict Press loading that you can complete for 7-8 reps unbroken, but not much more.

You want a Strict Press loading where you might break it up toward the end of the first AMRAP 5.

Workout 28

For Time

  • 15 Strict Presses (80% of 1 rep max)
  • 15 Push Presses (80% of 1 rep max)
  • 15 Push Jerks (80% of 1 rep max)
  • 1 rep max Strict Press

Each repetition begins from the ground.

Workout 29

4 Rounds for Time

  • 12 Single-Arm Alternating Overhead Reverse Lunges (50/35 lb, 6 each leg)
  • 10 Side Lunges and Single-Arm Presses (50/35 lb, 5 each leg)
  • 8 Single Leg Raises

With a running clock, as fast as possible perform the prescribed work in the order written for 4 rounds.

Score is the time on the clock when the last round of the Leg Raises is completed.

Movement Standards

Single-Arm Alternating Overhead Reverse Lunge: Hold a Dumbbell in one hand overhead and perform the Reverse Lunge on the left leg then the right leg.

Switch arms after 6 reps but use alternating legs for every rep in the Lunges.

Side Lunge and Single-Arm Press: Stand on a wide stance position. Perform a Side Lunge with the Dumbbell resting on the shoulder. On the bottom of the Lunge, perform a Strict Press. Switch legs after 5 reps.

Single-Leg Raise: Lay in a supine position with the back flat on the ground.

Hold the Dumbbell with one hand on each head and extend it in front of you parallel to the ground.

Lift one leg 90 degrees off the ground, then lower it down to the ground but not touching. Do the same on the other leg. Each raise counts as 1 rep.

Workout 30 (Partner)

For Time (with a Partner)

  • 400 metre Run (together)

Then, 4 Rounds of:

  • 40 Medicine Ball Lunges (9/6 kg)
  • 14 Devils Presses (20/15 kg)
  • 70 Hang Power Cleans (40/27 kg)
  • 41 Strict Presses (40/27 kg)
  • 400 metre Run (together)

Only one partner may work at a time during the 4 rounds of movements. Partners perform the runs together.

Strict Press Workouts

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