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.
Resources:
The Kipping Pull-Up
The Push Press
The Push Jerk
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