Workout of the Day

Workout of the Day


Push Press (15 min — 4 Sets of 6 Repetitions)
Set #1 – 70%
Set #2 – 72%
Set #3 – 74%
Set #4 – 76%

Percentages based on your estimated 1RM Push Press. Over the course of the coming weeks, we will be building steadily over this movement, which we can in turn transition to our jerks. All sets coming from the rack.

Metcon (AMRAP – Rounds and Reps)
60 Double-Unders
45 Air Squats
21/15 Calorie Row
10 Push Jerks (155/105)
Rx+ (185/135)

Stimulus wise – we do want the heavier barbell. But one that we are very confident we could find for somewhere around 7-10+ unbroken repetitions, when fresh. In the absence of an Assault Bike, this can be completed on the rower for equal calories.

Looking at the remaining three movements, the double-unders, air squats, and biking – these are the met-con inducers. Each round starts by bringing our heart rate up through simple movements, then demands our ability to cycle the heavy barbell. That is the test of the workout.

On the jump rope, we are looking indeed for larger sets if able. Even on rounds 2 and 3, we won’t be overly metabolic here (coming off the push jerk). The air squats and calorie row however, we want to place in a pacing mindset. If we push too hard here, it will negatively impact our jerks. Steady and methodical on the air squats, and on the row, let’s back off on the final few calories to allow a smooth transition to the barbell.

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