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

Send your upper body strength gains through the roof.

Strict Press WODs 8 – Ski Bells

For Time

  • 40 Kettlebell Snatches (24/20 kg)
  • 20 calorie Ski
  • 40 Kettlebell Goblet Squats (24/20 kg)
  • 20 calorie Ski
  • 40 Kettlebell Clean-and-Presses (24/20 kg)
  • 20 calorie Ski
  • 40 Kettlebell Swings (24/20 kg)
  • 20 calorie Ski

The athlete will alternate between kettlebell movements and the ski erg. The workout concludes when the athlete is done with all of the movements.

Score is the time it takes to complete all of the reps.

Strict Press WODs Scaling

For Time

  • 20 Kettlebell Snatches (16/12 kg)
  • 10 calorie Ski
  • 20 Kettlebell Goblet Squats (16/12 kg)
  • 10 calorie Ski
  • 20 Kettlebell Clean-and-Presses (16/12 kg)
  • 10 calorie Ski
  • 20 Kettlebell Swings (16/12 kg)
  • 10 calorie Ski

Strict Press WODs 9 – Painstorm XII

For Time

  • 400 metre Run
  • 50 Back Squats
  • 50 Front Squats
  • 50 Overhead Squats
  • 400 metre Run
  • 50 Shoulder Presses
  • 50 Push Presses
  • 50 Push Jerks
  • 400 metre Run
  • 50 Hang Power Cleans
  • 50 Hang Power Snatches
  • 400 metre Run

Perform all barbell movements with an Olympic bar only (45/35 lb). Run without the bar.

With a running clock, as fast as possible complete the prescribed work in the order written.

Score is the time on the clock when the last 400 metre Run is completed.

Strict Press WODs 10 – Beach Day Pump

4 Rounds in 20 minutes

Minute 1:

  • 45 seconds Seated Strict Presses (20/14 lb)
  • 15 seconds Rest

Minute 2:

  • 45 seconds Sit-Ups to Push Presses (20/14 lb)
  • 15 seconds Rest

Minute 3:

  • 45 seconds Bent Over Rows (20/14 lb)
  • 15 seconds Rest

Minute 4:

  • 45 seconds Push-Ups
  • 15 seconds Rest

Minute 5:

  • 45 seconds Mountain Climbers
  • 15 seconds Rest

Repeat 4 times

On a 20-minute clock (or using 45 seconds on, 15 seconds off Tabata-style timer if you have one) perform as many repetitions as possible of the prescribed workout for 45 seconds and rest 15 seconds.

Athlete will perform five different movements every minute for 4 rounds. Use a Medicine Ball or any available weighted object.

Score is the total repetitions completed before the 20-minute clock stops.

Strict Press WODs Tips and Strategy

Try and keep consistent with reps for the 4 rounds. Athlete’s numbers shouldn’t go from 25 Seated Strict Presses in the first round to 10 Seated Strict Presses in the last round.

Strict Press WODs

If you enjoyed these Strict Press WODs, check out these Double Unders, Tricep Dips or Jumping Jacks WODs.

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