Complete as many rounds as possible in 18 mins of:
15/12 Bike Calories
12 Toes-to-bars
9 Strict Press, 95/65 lbs
15/12 Bike Calories
12 Toes-to-bars
15 Push Press, 95/65 lbs
15/12 Bike Calories
12 Toes-to-bars
21 Push Jerks, 95/65 lbs
WORKOUT BRIEF [0:00-5:00]
DESCRIPTION
The priority is to workout for 18:00.
The goal is to accumulate as many rounds and reps as possible within 18:00.
1 Round = 7:00-9:00, which means we are shooting for 2 rounds minimum and trying to get as far into the 3rd round as we can.
For shoulder-to-overhead movements, the reps increase as the movement changes.
The light loading on the bar will force us to hang on for bigger sets than we are “comfortable” doing, but dig deep for that threshold
.
MOVEMENT CONSIDERATIONS
15/12 Calories Assault Bike = takes ~1:00 (avg). Holding a minute here will be perfect. Going under a minute consistently will be fast.
If we use the Bike or Rowing Erg, we will log 21/15.
WORKOUT
QUICK TIPS
As you approach the last few calories of the bike, back off on the intensity so that you can jump straight up to the bar for a set of TTB.
If TTB are a strong movement, try for 1-2 sets for the 12 reps. When resting, counting to :5 and jump right back up.
Although the heart rate will be high, the press will be a lot fresher than you think. This means, try to pick up the bar sooner than you think you are ready to. You will be surprised at how fresh you may feel.
Stay vertical in the dip for both the Push Push and Push Jerk.
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