Monday 24 April 2023

Workout Plan: Pokémon

Purpose: To improve upper body strength and endurance, increase core stability, and incorporate high-intensity movements for power and endurance.

Warm Up:

3 rounds:

  • 5 calories on any cardio machine
  • 2 walkouts
  • 10 shoulder taps
  • 10 leg overs
  • 4 windmill push-ups
  • 5 light kettlebell pull-overs

Part A: Two E2MOMs x 5

Measure: Weight


  • 10 incline bench press
  • 8/8 step push-ups
  • 10 seated plate pinch press


  • 12 kettlebell pull-overs
  • 8 diamond push-ups
  • 10 floor flyes

Part B: Pokémon

Measure: Rounds

15min AMRAP:

  • 15 plate ground to overhead
  • 10 burpees onto weight plate
  • 15 plate thrusters

Muscle Groups:

  • Chest: Incline bench press, floor flyes, and diamond push-ups target the major muscles in the chest, such as the pectoralis major and minor.
  • Shoulders: Plate ground to overhead and plate thrusters engage the deltoids and help improve shoulder stability and posture.
  • Core muscles: Step push-ups, burpees onto weight plate, and plate pinch press engage the abdominal muscles, obliques, and lower back muscles for stability and core strength.
  • High-intensity movements: Kettlebell pull-overs and plate ground to overhead are explosive movements that target multiple muscle groups and improve power and endurance.

This workout plan targets upper body strength and endurance, increases core stability, and incorporates high-intensity movements for power and endurance. The combination of compound and isolation exercises ensures a well-rounded workout that targets major muscle groups in the chest, shoulders, and core. It is an ideal workout plan for individuals who are looking to build strength and power in their upper body muscles, increase their core stability, and improve their overall fitness.

Additional information:

E2MOM stands for every 2 minutes on the minute
Measure: Weight

Similar Posts

Leave a Reply

Your email address will not be published. Required fields are marked *

This site is protected by reCAPTCHA and the Google Privacy Policy and Terms of Service apply.