16.1.2026 Shoulder Press & Strict Pull-Ups, Strength Workout
Alternate A1/A2
A1. Strict press, rest 2:00 before A2
3 Sets of:
1 @ 88-94%1RM (2-3 RIR)
– Rest 0:20-0:30 –
6 @ 74+%1RM*
A2. Strict pull up, rest 2:00 before A1
3 Sets of:
1 @ 88-94%1RM (2-3 RIR)
– Rest 0:20-0:30 –
6 @ 74+%1RM*
Flow. 1 strict press @ 88-94%, rest 0:20-30, 6 strict press @ 74+%, rest 2:00, 1 strict pull up @ 88-94%, rest 0:20-30, 6 strict pull up @ 74+%, rest 2:00, etc until 3 sets of each complete
Does it feel like your fitness results are stuck?
WODCONNECT is the best solution for tracking, coaching and managing functional training. It's free to use!