General Warm Up (5-12)
3 rounds:
1:00 Row (:20 easy, :20 moderate, :20 hard)
5 Banded Pass Through
10 Banded Bradford Press
20 Banded Pull Aparts
Specific Warm Up (12-18)
Push Press:
5 Strict Press
5 Strict Press Behind Neck
5 Pausing Push Press (pause in dip :02 each rep)
5 Normal Push Press
RX (22-42)
Every 4:00 x 5 sets
30/24 Cal row
30 Push Press (75/55lb.)
For time.
*Score is sum of total working time.
Goal: Sub 2:30 rounds
Intermediate
Every 4:00 x 5 sets
24/20 Cal row
30 Push Press (65/45lb.)
For time.
Baseline
Every 4:00 x 5 sets
16/12 Cal row
20 Push Press (15lb. /PVC)
For time.
(46-56)
Every 2:00 for 5 sets:
8 Single Arm DB High Pull + 8 Single Arm DB Strict Press
*AHAP. Both arms must be done inside 2:00 window. Do non-dominant arm first, then repeat on dominant arm with same load. Build as long as both arms can do the same weight
(58-60)
:30-1:00 Banded Lat Stretch (each side)
After two heavy barbell days, we dial things back a bit today—but still keep a barbell and an erg in play. You’ll start a new interval every 4:00, with the goal of completing the prescribed 60/54 reps in under 2:30 each round. This should leave you with time to recover and maintain consistency across all intervals.
Scaling should focus primarily on adjusting the calories for those who may struggle to sustain the necessary power output on the erg, and reducing reps on the push press if 20 unbroken reps at the prescribed weight feels out of reach. While lowering the load is always an option, many athletes will be able to manage 75/55 lbs today—so if that’s you, this is a great opportunity to challenge yourself and push the pace while maintaining quality movement.