Monday 21 November 2022

Workout Plan: Winnie the Pooh

Purpose: To improve overall strength and conditioning by combining a heavy strength exercise with a high-intensity interval workout.

Warm Up:

3 rounds:

  • 5 calories on any cardio machine (rower, bike, etc.)
  • 3/3 hip openers
  • 2 walk outs
  • 10 shoulder taps
  • 4 windmill push ups

Part A: 1RM Bench Press

Measure: Weight

The focus of Part A is to build maximum strength in the chest, shoulders, and triceps through the use of the bench press. The goal is to find the one-rep max (1RM) for this exercise.

Part B: Winnie the Pooh

Measure: Rounds


  • 10 kettlebell swings
  • 15 box jumps
  • 20 hand release push ups
  • 15 burpees
  • 10 goblet squats

The Winnie the Pooh workout is a high-intensity interval workout designed to improve overall conditioning and endurance. The goal is to complete as many rounds as possible (AMRAP) within a set time frame.

The combination of heavy lifting with the bench press and high-intensity interval training with the Winnie the Pooh workout provides a well-rounded approach to improving overall strength, conditioning, and endurance.

Muscle Groups:

  • Chest, shoulders, and triceps: The bench press is a compound exercise that targets these muscle groups and helps to build maximum strength and power.
  • Legs: Box jumps and goblet squats work the lower body, targeting the quadriceps, hamstrings, and glutes.
  • Full body: Kettlebell swings and burpees engage multiple muscle groups throughout the body, including the core, back, shoulders, and legs.

This workout plan is designed to test your strength and endurance. Part A focuses on finding your 1-rep max on bench press, which is an important measure of upper body strength. Part B is a challenging full-body workout that targets multiple muscle groups, including the legs, glutes, chest, back, and arms. The AMRAP format ensures that you push yourself to complete as many rounds as possible in the allotted time, improving your cardiovascular endurance and muscular endurance.

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