2 min. Assault Bike
2 min. OH Squats (65/45 lb.)
2 min. Shoulder-to-Overhead
We’re finishing the week with a puke-inducing sprint of monostructural and light barbell movement. Every 2 min., the movement changes. The workout is intended to be fast, jacking up heart rates on the Bike to start, and accumulating lots of reps on the barbell. Legs, lungs, shoulders, and sheer will will be put to the test.
The workout is designed to jack you up on the Bike—your legs, arms, and heart rate will all burn. Then, you progress to the OHS, which will be hard to execute and stabilize after the Bike—the legs will be shot, along with the overhead portion being more difficult after breathing so hard. Then you move onto the Shoulder-to-Overhead, which will be easy to perform, quick in cycle time, and finish them off with a shoulder burn.
This isn’t a workout in which we want you to hold back. It’s OK if you teeter the line of failing reps. We occasionally want you to push yourselves to the point where you go really hard, because in this workout, there isn’t a big margin for injury or hurting yourselves. When you go to that dark place, you get the best results and also learn a bit about yourselves in the process. ;)
Choose an OHS and Push-Press load with which you’ll start out with sets of 15-20, then sets of 10-15 thereafter. Shoot for about 40+ OHS and 60+ Push Presses.