Tuesday 21 March 2023

Workout Plan: Copy Cat

Purpose: To build upper body strength, increase endurance, and improve cardiovascular health.

Warm Up:

3 rounds:

  • 5 calories on any cardio machine (rower, bike, etc.)
  • 2 walk outs
  • 3/3 thread the needle
  • 5 squats
  • 3/3 hip openers
  • 6 windmill push ups

Part A: Copy Cat

Measure: Rounds

3 x 12min AMRAPs:


  • 6 bench press
  • 8 pull ups
  • 10 cal row


  • 6 dumbbell floor press
  • 8 chin ups
  • 10 cal bike


  • 6 clap push ups
  • 8 plate ground to overhead
  • 10 cal ski

Muscle Groups:

  • Chest and back: Bench press, pull ups, and dumbbell floor press target the chest and back muscles.
  • Shoulders and triceps: Clap push ups and plate ground to overhead work the shoulders and triceps.
  • Core and cardio: All exercises in this workout plan engage the core muscles and increase cardiovascular endurance.

This workout plan is designed to improve upper body strength, endurance, and cardiovascular health. The combination of different exercises targets the major muscle groups in the chest, back, shoulders, and triceps. The use of different cardio machines in each round ensures that the entire body is engaged and cardiovascular health is improved. It is ideal for individuals who want to increase their upper body strength and overall fitness level.

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