Warrior Dash Strength Training Week 3

Warrior Dash Strength Training Week 3

Ditch cardio for a day and focus on strengthening your entire body—head to toe. You will complete this workout in circuit fashion (minimal rest between exercise), but focus on good form and using a weight that is challenging but allows you to complete all 15 repetitions of each exercise. Once all exercises have been completed, repeat the entire circuit. If you have extra time, add a third round!

Strength Training Week 3

Goal: 15 Reps | 2 Sets



  1. Stand upright, holding dumbbells by your sides with your feet flat, shoulder-width apart.
  2. Lower your body toward the floor, sending your hips back and down and bending your knees.
  3. Push through your heels to return to the start position.
  • Keep your back flat and head up throughout the movement.

Equipment Sub: Plates, Kettlebells

Vertical Jumps


  1. Stand upright, with your arms by your sides. Bend at the hips and knees into a semi-squat position, leaning your torso slightly forward.
  2. Push off your feet, jumping straight up and raising your arms up overhead
  • Land in semi-squat with your arms back by your sides and repeat the jump.

Bench Press


  1. Lie on a flat bench, holding the barbell up over your chest, with your arms straight and hands shoulder-width apart.
  2. Lower the barbell down to upper-chest level, bending at the elbows.
  3. Press the barbell back up to a straight arm position.

Equipment Sub: Dumbbells

Chest Press


  1. Stand upright, holding the ball at chest level with your elbows bent.
  2. Throw the ball out in front to another person or against a wall, extending your arms fully.
  • Receive the ball back and repeat.

Rope Row


  1. Stand upright, holding a rope in both hands with your arms straight out in front, feet split with your knees slightly bent.
  2. Pull the rope straight in to one side of your chest, twisting your torso slightly.
  • Remain upright throughout and do not sway back and forth.
  • Complete all reps on one side before switching to the other side.

Equipment Sub: Tubing

Curl & Press


  1. Stand holding dumbbells with your arms straight by your sides.
  2. Raise the dumbbells up to shoulder height, bending at the elbows.
  3. Press the dumbbells overhead, extending your arms fully.
  • Lower the dumbbells back to the start position.

Crossbody Raise


  1. Stand upright, holding a handle at one side in the opposite hand, with the arm across your body at waist height.
  2. Raise the handle diagonally, up and across your body, keeping your arms straight.
  • Finish with your arm fully extended up over the shoulder.
  • Complete all reps on one side before switching to the other side.

Equipment Sub: Tubing

Cable Pushdown


  1. Grip the rope/handle in both hands at chest level, with your elbows bent.
  2. Push the handles down, fully extending your arms and keeping your shoulders steady.
  • Your hands should finish at the top of your thighs in the downward position.

You’re done! Way to push your limits.

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