Part 1
In 10 minutes: Establish a 2-rep-max shoulder press
3 minutes rest
Part 2
As many calories as possible in 10 minutes of: Echo bike
Post to comments:
1. Max weight lifted on the shoulder press in pounds
2. Total calories completed on the bike
3. Total weight + calories
Stimulus and Strategy:
This two-part workout will test upper-body pressing strength, as well as general conditioning. Start at a light load in the shoulder press and build up quickly to establish a 2-rep max for the day with sound mechanics. New athletes can focus on mechanics and keep the loads sub-maximal. Ten minutes on the bike will feel like a LONG TIME where you are at your threshold for a large portion of the workout. Set a goal cadence to maintain and treat the last minute as a final sprint to the finish.
Scaling:
Reduce the time on the Echo bike in Part 2.
To reduce the complexity of the shoulder presses, consider using a pair of dumbbells. This will eliminate the need to navigate the head and reduce the complexity of the rack position.
In case of injury or limitation, perform bench presses or floor presses in place of the shoulder presses. If necessary, consider single-dumbbell shoulder presses. For the max calories in Part 2, use any machine available.
Intermediate option: Same as Rx’d.
Beginner option: Same as Rx’d.
Coaching cues:
Keep your abdominals, glutes, and quadriceps tight throughout the shoulder press to reduce issues of overextending the trunk.