The 10 Best Strict Press WODs for Massive Upper Body Strength and Muscle Gains

Strict Press WODs 5 – 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.

Strict Press WODs 6 – D-Day

Strict Press WODs 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)

Source: Photo Courtesy of CrossFit Inc.

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.

Strict Press WODs 7 – Broomstick Mile

Strict Press WODs 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.