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 SCORE
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 and GOALS
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.