Workout Prep:
3 sets:
5 push presses
5 toes-to-bars
– Rest 1:00-2:00 between rounds.
– Build in load.
– Use toes-to-bar workout variation.
WOD:
3 rounds for time:
15 push presses (95/135 lb)
15 toes-to-bars
Intended Stimulus: 3-8 Minutes
Intermediate:
3 rounds for time:
15 push presses (65/95 lb)
15 knees-to-armpits
Beginner:
3 rounds for time:
10 push presses (35/45 lb)
10 hanging leg raises
Home Workout:
3 rounds for time:
15 dumbbell push presses (35/50 lb)
21 V-ups
– Use two dumbbells.
Masters 55+ option:
3 rounds for time:
15 push presses (65/95 lb)
15 toes-to-bars
Movement scaling options:
Push press: Load, reps, dumbbell push press, shoulder press, push press (overhead limitation)
TTB: Reps, knees-to-armpits, hanging knee raises, V-ups, sit-ups
Post-Workout Skill Work:
10:00 clock:
Find a heavy 3-rep push press