Strengthen your upper body with this week’s dryland challenge! The 3 exercises in this circuit hit your shoulders, chest, triceps and core, building well-rounded strength for all 4 strokes.

Push ups

The Challenge

3 Rounds

  • 12 Chair Dips
  • 12 Push Ups
  • 12 External Rotations on each side

The Breakdown

Complete 12 reps of chair dips. With minimal rest, complete 12 push ups. Last, complete 12 external rotations on the right side, and then 12 external rotations on the left side. Rest 30-60 seconds, and repeat 2 more times!


To adjust the challenge for your skill level, try these options:

  • Reduce Reps: Try 8 reps per exercise instead of 12
  • Chair Dips: Bend your knees and plant your feet flat on the floor to reduce the amount of weight on your shoulders and hands
  • Push Ups: Drop to your knees or place your hands on a table, counter or other elevated surface
  • External Rotations: Reduce or remove the weight in your hand

If you’re advanced, try going for 5 or more rounds, or increase the reps to 16-20 per exercise.

How To: Chair Dips

How To: Push Ups

How To: External Rotations

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