• September 23, 2026
  by Matt Pedri
  
  

  Skill

  EMOM for 15 minutes
  [1’s] 10 x 2-arm dumbbell strict press
  [2’s] max reps of strict pull-ups
  [3’s] 5 split squats each leg
  
  Today’s skill rotates through three stations on repeat: dumbbell strict press on the 1’s, strict pull-ups on the 2’s, and split squats on the 3’s, cycling for 15 minutes. Choose a dumbbell weight that lets you move through all 10 reps without breaking your midline or torso angle. Strict pull-ups can scale to banded pull-ups or ring rows, and any time left in the minute is your rest. Split squats are most difficult when your trailing leg is elevated onto a box or bench. It’s a difficult movement, so attempt it with light weights or just at bodyweight.

  Workout of the Day

  AMRAP in 10 minutes
  2-4-6-8-10
  alternating dumbbell snatch
  goblet lunges
  
  You’ve got ten minutes on the clock to climb an ascending ladder of alternating dumbbell snatches and goblet lunges, starting with two reps of each and adding two more every round, so two, four, six, eight, ten and beyond. Grab one dumbbell and keep it moving between snatches and lunges without switching for a break. Hold the dumbbell close to your chest for the lunges and make sure you’re hitting full depth each rep rather than shortening your stance as fatigue sets in. In the end, your score is the total number of reps you completed in your last complete round plus any additional reps in your final incomplete round.
  
  standard: 40/25 lb
  rx: 50/35 lb
  sport: 65/45 lb

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