Home Workout: Upper-Body Strength and Conditioning

Posted by

Affenhand

This home gym workout combines upper-body strength work with intensive conditioning. You’ll work on pushing strength, pulling strength and full-body tension.

The metcon picks up the pace and challenges your whole body. The session includes options with and without equipment.

Part 1: Upper-Body Strength

WarmUp
EMOM 10′
1. Hindu Pushups x5
2. YTW-Raises x5/each

B. Absolut Strength
Deficit Strict Handstand Pushup to a 3RM
+
5 Sets of 3 @80%

C. AMRAP 5
Strict Pullups

Part 2: Metcon

METCON WITH EQUIPMENT

A. AMRAP 12′
8 Kipping HSPU
12 Double DB/KB Front Squats 22.5/15
36 Double Unders

METCON WITHOUT EQUIPMENT

A. AMRAP 12′
8 Kipping HSPU/ Pike Push Ups
16 Air Squats
20 Pogo Jumps over Object

B. 3 Sets
20 Tuck Ups
20 Side Plank Raises / Side

Home Gym Equipment for Your Training

Newer

Home Workout: Leg Strength and Conditioning: Shrimp Squats

Older Home Workout: Squat Mobility and Conditioning

Home Conditioning Workouts, Home Workouts With Equipment, Home Workouts Without Equipment

Home Workout: Breathing Work and Conditioning

Posted by

Affenhand

15. October 2026

This home gym workout combines focused breathing practice with intensive conditioning. Learn to control your breathing under load and m...

Home Gym Strength Training, Home Workouts With Equipment, Home Workouts Without Equipment

Home Workout: Leg Strength and Conditioning: Shrimp Squats

Posted by

Affenhand

15. October 2026

This home gym workout pairs focused leg strength work with intensive conditioning. Build lower-body strength, stability and control.The...

Home Mobility Workouts, Home Workouts With Equipment

Home Workout: Squat Mobility and Conditioning

Posted by

Affenhand

15. October 2026

This home gym workout targets squat mobility and combines it with structured conditioning. Work on mobility, stability and clean techni...

Home Skill Workouts, Home Workouts With Equipment, Home Workouts Without Equipment

Home Workout: Handstand Walk and Conditioning

Posted by

Affenhand

15. October 2026

This home gym workout combines handstand walk practice with intensive conditioning. Work on balance, body tension and control in the ov...

Home Skill Workouts, Home Workouts With Equipment, Home Workouts Without Equipment

Home Workout: Pistol Squat Progression and Conditioning

Posted by

Affenhand

15. October 2026

This home gym workout focuses on pistol squat progressions and pairs them with intensive conditioning. Work on balance, stability and s...

Home Skill Workouts, Home Workouts Without Equipment

Home Workout: Press to Handstand and Conditioning

Posted by

Affenhand

15. October 2026

This home gym workout combines focused press-to-handstand practice with intensive conditioning. Work on control, body tension and clean...

Home Mobility Workouts, Home Workouts With Equipment, Home Workouts Without Equipment

Home Workout: Ankle Mobility and Conditioning

Posted by

Affenhand

15. October 2026

This home gym workout combines focused ankle mobility work with intensive conditioning. Work on ankle range of motion and control.The m...

Home Conditioning Workouts, Home Workouts With Equipment, Home Workouts Without Equipment

Home Workout: Movement Capacity and Conditioning

Posted by

Affenhand

15. October 2026

This home gym workout targets your movement capacity and challenges your endurance. Work on control, stability and smooth movement patt...

Home Skill Workouts, Home Workouts With Equipment

Home Workout: Toes-to-Bar and Conditioning

Posted by

Affenhand

15. October 2026

This home gym workout combines focused toes-to-bar training with intensive conditioning. Work on core strength, body tension and clean ...

Home Gym Strength Training, Home Workouts With Equipment, Home Workouts Without Equipment

Home Workout: Leg Strength and Conditioning: Step-Ups

Posted by

Affenhand

15. October 2026

This home gym workout focuses on leg strength, stability and an intensive metcon. Train single-leg strength and coordination while chal...

Home Gym Strength Training, Home Workouts With Equipment, Home Workouts Without Equipment

Home Workout: Hip Strength and Metcon

Posted by

Affenhand

15. October 2026

This home gym workout combines targeted hip strength work with intensive conditioning. Strengthen your posterior chain while challengin...

#

A

B

C

F

H

I

O

P

R

S

T

V

W

Part 1: Upper-Body Strength

Part 2: Metcon

Home Gym Equipment for Your Training

Related Posts

Leave a Reply Cancel reply