5 rounds for time of:
15 push presses
20 toes-to-bars
♀ 105-lb barbell
♂ 155-lb barbell
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Stimulus and Strategy:
Today's workout is a couplet of heavy weightlifting and high-rep gymnastics. Don't let the two movements fool you; both will tax your upper and lower body. Aim to finish between 10-15 minutes, with some of you pushing closer to 8.
Expect to break the push presses into 2-3 sets. If you can go unbroken, go heavier. The 100 total toes-to-bars make this a high-volume workout that will drain intensity if not scaled properly — reduce reps first to allow for 2-4 sets across all 5 rounds. Scaling range of motion is secondary to maintaining volume if you can cycle reps efficiently.
Intermediate option / 5 rounds for time of:
15 push presses
20 knee raises to chest height
♀ 75-lb barbell
♂ 115-lb barbell
Beginner option / 5 rounds for time of:
10 push presses
10 hanging knee raises
♀ 35-lb barbell
♂ 45-lb barbell