If you want to build muscle and make serious gains, follow Marcus Filly. If anyone knows about getting jacked, it’s this guy. He has fitness down to a science, from mobility to explosiveness to endurance and beyond. He recently shared an upper body WOD we’re itching to try. Check it out below.

?Vertical Pushing Day? . ?Training Concept – Using Supersets and Trisets – Vary the movements but stay inside the same pattern. Move from from slow strength to speed. Overload the pattern and then rest long. . ?3-4 Sets 3 Strict Press 15sec Rest 7 Push Press (same load) 15sec Rest 9 DB Jerks Tough for you Rest 2-3mins . #muscleoverload #thinkingathlete #lookgoodmovewell

A post shared by Marcus Filly (@marcusfilly) on Aug 13, 2018 at 9:14am PDT

Filly’s movements are always under control. It’s not a race against the clock, and you don’t sacrifice quality to shave a few seconds off your time. By overloading and using supersets, you’re improving core and overhead strength, speed, and mobility.

Will you give this workout a try? Don’t forget to pump up the jams — it’s a known fact music helps you train harder. Check out our Spotify playlist for WOD-perfect tunes.

Main image: Marcus Filly/Instagram