← All workouts

Push-Focus Power Protocol

ChestTricepsShouldersCardio

This is a 12-minute AMRAP designed to fatigue your chest, triceps, and shoulders. The pacing strategy is to maintain constant movement rather than sprinting; break the Chest Press and Chest Flys early if needed to keep your heart rate under control. Focus on a full range of motion and keeping your core braced to support your upper body during each pressing movement.

1. Chest Press 20 reps
2. Chest Flys 15 reps
3. Chest Openers 20 reps
4. Jumping Jacks 30 reps

Don't have the app? It's free — iPhone · Android