Every 1 min for 8 mins, alternating between:
1 Strict Press, 55% 1RM
1 Strict Press, 60% 1RM
1 Strict Press, 65% 1RM
1 Strict Press, 70% 1RM
1 Strict Press, 75% 1RM
1 Strict Press, 80% 1RM
1 Strict Press, 85% 1RM
1 Strict Press, 90% 1RM
For time:
Row, 300/250 m
20 Push Press, 135/95 lbs
Row, 300/250 m
15 Push Press, 135/95 lbs
Row, 300/250 m
10 Push Press, 135/95 lbs
Row, 300/250 m
5 Push Press, 135/95 lbs
WORKOUT BRIEF
DESCRIPTION
This workout starts with higher reps in the push press and gets progressively lower with each round
Before each set of push press we’ll complete a 300m row
We expect this couplet to take in between 10-15 min
PUSH PRESS
Choose a barbell weight you can complete within 1-3 sets every round
STRATEGY + WOD
GENERAL
With bigger total numbers to work through, especially at the beginning, look to chip away at manageable sets
The majority of the work happens within the first 2 sets of the workout compared to the last 2
PUSH PRESS
It may be helpful to chip away at the push press in sets of 5 or more
This format is simple, manageable, and easy to remember
ROW
On the rower pick a pace that will help you thrive in the push presses
MODIFICATIONS
300/250 METER ROW
300 Meter Run
600/500 Meter Bike
200/150 Meter Ski Erg
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