Exercise Directory
Explore all exercises. Created by PAX, for PAX.
Tag:Upper Body
Exercises
176 found
Navy Seal Burpee
Advanced
NAVY SEAL BURPEE
A burpee with three merkins; knee-tucks on the first two up movements.
Burpee
Full Body
Upper Body
Chest
Triceps
Plyometrics
Flamingo Merkins
Advanced
FLAMINGO MERKINS
From a toe touch, walk to plank on one leg, do a merkin, then return to touch toes. Switch legs.
Merkin
Upper Body
Plank
Core
Imperial Blocker
Advanced
Imperial Walker with a cindy overhead; twist and lower as you bring a knee to your stomach.
Full Body
Core
Upper Body
Lower Body
Coupon
Cocaine Bear Crawl
Intermediate
Bear crawl across a lot, stopping at each white line for a merkin, nose to the line.
Crawl
Parking Lot
Merkin
Upper Body
Core
Popeye Punches
Beginner
Warm up shoulders with exaggerated punches, alternating sides or diagonally, fists at hips.
Upper Body
Shoulders
Endurance
Yul Brynner
Advanced
Perform seven types of merkins in sequence without stopping: Carolina, Wide, Normal, Ranger, Diamond, Crucible, Chuck Norris.
Merkin
Upper Body
Full Body
Worst Worst Merkin Ever
Advanced
WORST WORST MERKIN EVER
In cadence: 10 Crucible Merkins, Wercans, regular Merkins, and Diamond Merkins—it's the worst!
Merkin
Upper Body
Chest
Triceps
Worst Merkin Ever
Advanced
Perform 1 Wide Arm, 1 Regular, and 1 Diamond Merkin in succession for the Worst Merkin Ever.
Merkin
Upper Body
Chest
Triceps
WMD
Advanced
WMD
WMD: 3 merkins in a row—1 Wide Arm, 1 Regular, 1 Diamond—no breaks. (aka Worst Merkin Ever)
Merkin
Upper Body
Chest
Triceps
Wilson's Wife
Advanced
WILSON'S WIFE
Inverted military press with feet on partner's shoulders, like a BTTW (handstand) without a wall.
Upper Body
Shoulders
Partner
Wheel of Merkin
Advanced
In incline plank, perform merkins at various angles by rotating 90 degrees each time.
Merkin
Upper Body
Chest
Triceps
Plank
Werewolf
Intermediate
WEREWOLF
Flow from downward dog to low plank, upward dog, and back, pushing through shoulders for burn.
Upper Body
Shoulders
Core
Plank
We're Not Worthy
Intermediate
Extend arms outward and lower/raise them like a front raise; great with bricks or other arm exercises.
Shoulders
Upper Body
Coupon
Wave of Merkins
Intermediate
WAVE OF MERKINS
In plank, PAX do a wave of merkins, starting at 1, increasing to 10, then back down to 1.
Merkin
Plank
Core
Upper Body
Wall Worms
Advanced
WALL WORMS
In the BTTW position, inch sideways by moving hands on the ground and feet on the wall.
Upper Body
Core
Wall Conveyor
Intermediate
WALL CONVEYOR
In BTTW, PAX drop down, run to the end, and return to BTTW, repeating until called to stop.
Upper Body
Core
Run
Upright Row
Intermediate
UPRIGHT ROW
Lift a rock, block, log, kettlebell, or small 2.0 from waist to chin with a close overhand grip.
Shoulders
Upper Body
Coupon
Underdog
Intermediate
UNDERDOG
Lying under a swing, lift your chest in a supine pull-up; can use a fence or bars too.
Upper Body
Core
Playground Swing
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