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DESCRIPTION

WORKOUT BRIEF

STRUCTURE: Part 1 all athletes will build to a heavy set of 3 Push Press in 12 minutes. Part 2 “PICK YOUR POISON” AMRAP10 of Push Press and Burpee Box Jumps. Athletes will add 1 rep to each movement every round (1 Push Press, 1 Burpee Box Jump, 2 Push Press, 2 Burpee Box Jumps, 3 Push Press, 3 Burpee Box Jumps. . .)

STIMULUS: A threshold workout with a lot of upper body pushing

STRATEGY: “Pace” on the Burpee Box Jump “Hold On” to the Push Press

SCALING: Athletes should choose a weight they can Push Press 12-15 reps unbroken

SCORING: Athletes are looking to get 8 – 12 rounds

Rounds + Reps. For example, if athletes finish the round of 10’s and get 10 push presses into the round of 11’s. . . their score is 10+10

EFFICIENCY TIPS

“PICK YOUR POISON”

“Pace” on the Burpee Box Jump

Off the box hands right on the barbell

“Hold On” to the Push Press for unbroken sets

WOD

Push Press (12 min to Establish a set of 3)

“Pick Your Poison” (AMRAP – Rounds and Reps)

“PICK YOUR POISON”

Part 2:

AMRAP 10:

1 Push Press

1 Burpee Box Jumps

2 Push Press

2 Burpee Box Jumps

3 Push Press

3 Burpee Box Jumps



[Continue Adding 1 Rep To Each Movement]

*Score = Rounds + Reps

For Example: If an athlete finishes the round of 10’s and gets 10 push presses into the round of 11’s. . .Their Score = 10+10

RX+-95/65#, 24/20″

RX-75/55#, 24/20″

50-59-65/45#, 20/16″

60+-55/35#, Burpee Step Ups

Basics-Stop after 5 PP and 5 Burpee Box Step Ups