Shoulder Press 3-2-1-1-1

Use the heaviest weight you can for each set. Rest as needed between sets.

Build to 85-90% on the 3 singles.

Shoulder Press – Athletes may receive no assistance from the lower body when attempting each rep. The bar must make contact with the shoulder between reps, but athletes should maintain tension in the upper body and avoid “racking” the bar between reps like they would if attempting a push press or push jerk. Taking a deep breath in when the bar is locked out overhead and then exhaling during the press will assist athletes in keeping strong and efficient positions during attempts. Athletes can build across all sets and finish between 85-90% on the final single rep.

5 rounds for time of:

21 Kettlebell Swings, 53/35 lbs

21 Wall Balls, 20/14 lbs

42 Crossover Single Unders

Target time: 14-16 minutes
Time cap: 18 minutes
Large Class Target time: Same
Large Class Time cap: Same

Stimulus is moderate intensity. Athletes should focus on steady pacing through all movements and not get caught up in going unbroken, only to have prolonged rest periods between movements. Planned rests can help them keep their overall intensity up. Try to have replicated sets and round times across the entire workout.

This workout puts a heavy emphasis on cardio. Athletes need to focus on breathing and recovery early on to avoid blowing up and falling off the pace.