Brooke-Wells upper body bro session workouts
Source: Brooke Wells

7 Upper Body Bro Session Crossfit Workouts

Suitable for guys and girls, it's time to have some fun with these tough strength and muscle building workouts.

So its summer and you finally want to present the results of your training ? Time for the beach, but you are still too shy to doff your shirt? Don´t worry, we´ll get you pumped with these suntan oiled upper body bro session Crossfit workouts. 


  • 5 rounds, for max reps 
  • Body weight Bench Press
  • Pull-ups


  • 10-9-8-7-6-5-4-3-2-1 reps of the triplet:
  • Deadlift: 1 1/2 body weight
  • Bench press: body weight
  • Clean: 3/4 body weight

Set up three bars and storm through for time.

Lucas Parker in action

Lucas in action


21-15-9 of:

  • HSPU
  • Ring Dips
  • Pushups


  • 21-15-9
  • Clean (135/95)
  • Ring Dips
Dan Bailey CrossFit Games

Time to train!

The 5×5

  • 5 Rounds for Time
  • 5 behind the neck neck press
  • 5 Shoulder press
  • 5 Deadlift
  • 5 Barbell Row
  • 5 Floor Press

Back to the bar ?? Last set was a max out set at 145kg – Yup that got the hamstrings on ? @thetrainingplan @crossfitgames

A post shared by Annie Thorisdottir (@anniethorisdottir) on

Froning and Khalipa

Does your gang look like this yet?

© CrossFit Inc


10min Amrap

  • 5 Pull Up strict
  • 5 Shoulder Press
  • 5 Ring Dips

Pause 2 min then:

10min Amrap

  • 10 Pull Up (Kipping/Butterfly/Assisted)
  • 5 Push press
  • 5 Ring Dips

Use same weight for each type of Press.

Better go and workout now!

The Iron Triathlon

Linda 1-20

  • Deadlift: 1 1/2 body weight
  • Bench press: body weight
  • Clean: 3/4 body weight

If you enjoyed the WODs, try these workouts as well:

10 Crossfit AMRAP Workouts for Athletes of All Levels

10 Crossfit EMOM Workouts that all Crossfitters Should Try

Also for a more serious look at how you can incorporate specific strength building exercises into your training in order to improve performance and aesthetics, Marcus Filly’s training concept of “Functional Bodybuilding” is definitely worth checking out. Find a selection of his exercises here:

Functional Bodybuilding Exercises for Performance AND Aesthetics from CrossFit Games Athlete Marcus Filly