Workout of the Day
Every 5:00 x 5 Rounds
15 Shoulder Presses
10 Weighted Box Step Overs
75 Double Unders
Every 5 minutes perform the triplet capping your effort at the 3:00 mark to allow at least 2:00 of rest.
SP: Probably lighter than you think, this will add up through each round. The first 2-3 rounds should be unbroken with more than 2-3 sets in the final rounds if needed. Suggested weights: +/75/65/45/35
WTDSO: Use two dumbbells held at the hang and have the first leg that steps on the box reach full extension every rep. These should be unbroken all 5 rounds. This is 10 total reps, 5 per leg. 50/35/20
DU: 75 reps under 3′ each round is doable but tough! If you hit 75 reps you’re done, otherwise perform the doubles as an AMRAP to the 3:00 mark.
Shoulder Press in a metcon
The shoulder press is less frequently seen in mixed modal pieces like this and more often used as a stand alone lift. Relative to the Push Press and Push Jerk, the Shoulder Press uses less total muscle to move the weight by isolating the upper body and challenging the midline to not hyperextend under fatigue. If you can do strict Handstand Push-Ups, the feeling is very similar to that exercise where you really need to pace out your reps to not hit a wall and start failing.