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

Froning and Khalipa
Does your gang look like this yet?


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

Lucas Parker in action ©

Dan Bailey CrossFit Games ©

Froning and Khalipa © CrossFit Inc


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About The Author

Simon is the Assistant Editor at BOXROX. He has been Sport addicted since childhood and comes from a swimming and bodybuilding backround to Crossfit, which he does for 4 years now and it still challenging him every day. He tries to combine his passions for sport and writing.


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