2 rounds for time of:
35 pull-ups
35 shoulder-to-overheads
♀ 75 lb
♂ 115 lb
Post times to comments.
Stimulus and Strategy:
Today’s workout is a classic push/pull gymnastics couplet. Expect this effort to test your stamina and give you a pretty significant upper-body pump. The goal is to complete this workout in 10 minutes or less. You may see some more advanced athletes finish closer to 5 minutes. Choose a weight that allows you to perform at least 10 reps every time you pick up the barbell.
Scaling:
Reduce the loading of the barbell to something that feels moderate-to-light. If you are capable of performing pull-ups, but 70 reps is too much volume, reduce the reps to 15-25 in each round.
Reduce the complexity of the pull-up by performing a jumping pull-up, banded pull-up, or ring row. For the shoulder-to-overhead, perform a push press or shoulder press with lighter weight.
In case of an injury or limitation, consider reducing the reps and performing a single-arm ring row or a bent-over dumbbell row in place of the pull-ups. If the rack position is the limitation in the shoulder-to-overhead, use a pair of dumbbells.
Intermediate option / 2 rounds for time of:
25 pull-ups
35 shoulder-to-overheads
♀ 65 lb
♂ 95 lb
Beginner option / 2 rounds for time of:
25 ring rows
25 shoulder-to-overheads
♀ 35 lb
♂ 45 lb
Coaching cues:
To help with cycling shoulder-to-overhead reps, focus on keeping your elbows up as you return the barbell to the shoulders. This helps maintain the shelf and keeps the barbell from drifting down your chest.