Shoulder Press 1×1

* Use the heaviest weight you can for the set.

10-12 minutes to establish a Heavy Shoulder Press

Complete as many rounds as possible in 18 mins of:

6 Bench Press, 185/110 lbs

3 Rope Climbs

4 Bench Press, 185/110 lbs

2 Rope Climbs

2 Bench Press, 185/110 lbs

1 Rope Climb

Rope Climb / 12-8-4 Elevated Ring Rows

Repeat the 6-4-2 and 3-2-1 sequence for the full 18:00

Target Reps: 108+ reps (6+ Rounds)

Minimum Reps before Scaling: 72 (4 Rounds)

Large Class Target Rounds: Same

Large Class Minimum number of Rounds before scaling: Same

Stimulus is moderate intensity. Working with purpose on both movements while using the time between to rest and avoid muscle failure. Athletes will be rotating through this for a long time. Let’s take our time and not try sprinting the first few rounds. Use the large class option as a great partner workout to share the equipment.

If you are worried about athletes on the bench, change to a heavier dumbbell bench while up the reps to 9-6-3.