Mat Beast Strength Session
A hard session for a day you have energy to spend.
The workout
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Mat Explosive Push-Up Clap
4 × 10 reps · 40 s rest
Lower chest to mat then push up powerfully enough for hands to leave the ground briefly, landing softly.
Easier: Remove the clap and press up explosively without leaving the ground.
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Mat Pistol Squat Build
4 × 8 reps each side · 45 s rest
Balance on one leg, lower into as deep a squat as control allows, drive back up through the heel.
Easier: Hold onto a wall or place a low box under the hips.
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Mat Nordic Curl Negative
3 × 6 reps · 45 s rest
Kneel with ankles anchored, lower torso forward slowly under control, using hands to catch and push back up.
Easier: Reduce range of the lower and use hands earlier for support.
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Mat Weighted Crawl Hold
4 × 30 s · 30 s rest
From a bear crawl position, move forward and backward slowly while keeping hips low and core braced tight.
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Mat Single-Arm Push-Up Prep
3 × 5 reps each side · 45 s rest
Widen feet for stability, place one hand behind back, lower chest under control focusing on tension through the working arm.
Easier: Elevate hands on a low surface to reduce load.
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Mat Explosive Broad Jump
4 × 8 reps · 40 s rest
Swing arms and jump forward as far as possible, sticking the landing softly before resetting.
Want it different today?
In Yafa you can change this workout with a sentence: “make it shorter”, “no jumping” or “my knee is sore”, and it is rewritten for that. Or describe a workout of your own in your own words. The app calls each move out loud and tells you when to rest, so the phone can stay in your pocket.
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Also in: No-equipment workouts · Home workouts