Part 1
Run 1600 m
Part 2
Shoulder Press 1×3
Complete as-
On a 17:00 clock:
For time:
1,600-m run
In the time remaining:
Find a 3-rep-max shoulder press
Intended Stimulus
✔ Two-part workout with a hard conditioning test followed by an upper-body pressing test in a fatigued state.
✔ Run effort in under 10:00..
✔ At least 3 attempts on the shoulder press.
Movement Scaling Options
Run | Distance, substitutions
Shoulder press | Dumbbell shoulder press, single-arm dumbbell shoulder press
Tabata Dumbbell Bench Press, pick load
The Tabata interval is 30 secs of work followed by 2 mins of rest for 3 intervals. Tabata score is the total reps performed in all of the intervals.
Use a challenging load for :30 seconds of continuous movement.
Stretching & Campfire
2 sets:
:30 door way pec stretch/side
:30 standing calf stretech/side
“You are stronger than you realize.”
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