Workout · The 45-minute push

45m · 12 ex · RPE 7-8

Ready · Week 3 of Mara's Strength Block · Push II

Set the tone.

Pick the pace. The session follows. You're not just lifting — you're choosing what kind of hour this is.

The Pace

Five tempos.

Switch with 12345

The Hour

Four blocks, no fluff.

Programmed by Mara Vargas

01 Warm-up · 8m

Prime the push.

Mobility · No load

A1Banded pull-apart2×15
A2Scap push-ups2×10
A3Worlds greatest2×6

02 Main · 18m · RPE 8

The honest set.

Top set · 90 sec rest

B1Flat bench DB press4×8
B2Incline press3×10
B3Push-up hold3×30s

03 Accessory · 12m

Triceps + shoulder.

Superset · 45s rounds

C1Skull crushers3×12
C2Lateral raise3×12
C3Tricep pushdown3×15

04 Finisher · 6m

Burn out the shoulder.

EMOM · Light load

D1DB shoulder press6×8
D2Front raisealt

Push II · Block 02/04 · Ex B1

Elapsed 04:05

Work

0:18

Round 03 / 08

B1 · Main lift Tabata · 20/10

Flat bench DB press

4 × 8 RPE 8 DB 65 lb 90s rest

Sets logged

8 reps · 65 lb · log when done