Workout 3 — Upper Body Power | Evolve Miami Team
Workout 3 · Power & Agility
Day 02

Upper Body Power

Build explosive pushing strength, shoulder power, and upper body agility — the force behind every ginga, au, and attack in capoeira.

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Why Upper Body Power, Speed & Agility?

Train Fast, Move with Force

Upper body power is not just about how much you can push — it is about how quickly you can produce force. Speed and agility in the upper body determine how fast you can react, redirect, and explode through movement. These qualities are what separate a capoeirista who moves with intention from one who simply goes through the motions.

In everyday life, upper body power helps you carry, lift, push, and protect yourself with confidence. It reduces the risk of shoulder injuries, improves posture, and builds the kind of functional strength that keeps you capable and independent as you age.

In capoeira, every au, every armada, every handstand, every ginga arm swing draws on upper body power and agility. Training these qualities specifically — not just strength — is what makes your movement explosive, fluid, and unpredictable in the roda.

3
Sets
4×
Per Set
7
Exercises
40–55
Minutes
Upper Body Power

Your Training Sets

Click any set to watch the video and see the full exercise list. Do 4 rounds of each set before moving to the next.

Set 1 video
Set 1
Push Up Power
  • Close Push Up w/ Pause — 8 to 10 reps (3s bottom, 3s top)
  • Fast Push Up — 5 reps
Tap to open
Set 2 video
Set 2
Hold & Press
  • Plank/Handstand Hold — 20 to 30 sec
  • Squat + Fast Shoulder Press — 5 to 10 reps
Tap to open
Set 3 video
Set 3 — Agility
Row & Plank Agility
  • Row + Biceps Curl — 1 min no rest
  • Plank Jump Jack — 20 sec
  • Plank Donkey Hops — 20 sec
Tap to open
How to train: Complete 4 rounds of each set before moving to the next. Rest 60–90 seconds between rounds. Prioritise speed and explosiveness — not just reps.

Stay Explosive

Repeat this workout for at least 3 weeks before moving to the next one. Power is built through consistency.

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Set 1 · Do 4 rounds
Push Up Power
1
Close Push Up w/ Pause
8 to 10 reps — 3 sec hold at bottom, 3 sec hold at top
2
Fast Push Up
5 reps — as explosive as possible, full range
Do the slow paused push ups first, then immediately go into the fast ones. Rest 60–90 sec between rounds.
Set 2 · Do 4 rounds
Hold & Press
1
Plank / Handstand Hold
20 to 30 sec — keep body rigid, shoulders stacked
2
Squat + Fast Shoulder Press
5 to 10 reps — or 5 slow + 3 explosive — drive the press overhead
Rest 60–90 seconds between rounds. Complete all 4 rounds before moving to Set 3.
Set 3 · Agility · Do 4 rounds
Row & Plank Agility
1
Row + Biceps Curl
1 min no rest — continuous movement, controlled tempo
2
Plank Jump Jack
20 sec — jump feet wide and back, keep hips level
3
Plank Donkey Hops
20 sec — explosive hip drive, land soft
Rest 60–90 seconds between rounds. Great work — you've completed the full Upper Body Power workout!