Z-Press
Wednesday, September 9th, 2026
Strength + Metcon//AMRAP//16 min
Rx
Z-Press 3 Sets of 5 AMRAP 16 3 Pull Ups (+3 per round) 3 DB Bench Press (50/35) (+3 per round) 3 Double DB Front Squats (50/35) (+3 per round)
Level 2
DB: 40/30 Banded Pull Ups
Level 1
DB: 25/15 Jumping Pull Ups
Goal: Develop strict pressing strength, then accumulate sustainable upper-body pulling, pressing, and squatting volume.
Stimulus: A controlled strength piece followed by an ascending-rep AMRAP. Keep early rounds smooth as volume builds.
Movements
z-presspull-updumbbell-bench-pressdumbbell-front-squat
Equipment
dumbbellpull-up-barbench