Mobility Prep and Activation
:30/:30 Banded Lat Stretch
:30 Cat Cows + :30 Quadruped Spinal CARS
:30 Down Dog Calf Gas Pedals
General Movement Prep
3 Sets: For Quality
:30 Jump Rope (Single Unders / Double Unders / Boxer Shuffle)
6/6 Single Arm Upright Rows
6/6 Single Arm Strict Press
8 Bar Kip Swings
:15 Tuck L-Hang
Specific Push Press Prep and Build
5 Empty Barbell Push Press
3 Reps @ 40%
3 Reps @ 50%
3 Reps @ 60%

Strength
Push Press
Every 2:30 minutes x 4 Sets
Set 1: 3 Reps @ 65%
Set 2: 3 Reps @ 70%
Set 3: 3 Reps @ 75%
Set 4: 5 Reps @ 70%
% of 1RM Push Press

Level 1:
Every 2:30 x 4 Sets
5-7 Reps @ 7 RPE across

Modifications:

Adjust to a Landmine Press for those with shoulder impingement.

Adjust to a Strict Press for those with lower back discomfort in the dip and drive and with more loads

Adjust to a Single Arm Dumbbell Strict Press for those with range of motion issues.

“The Zohan Special”
For Reps
15:00 EMOM
minute 1: Double Unders
minute 2: Toes to Bar
minute 3: Calorie Bike
minute 4: Dumbbell Push Press
minute 5: Rest

Dumbbells: 50/35lb, 22.5/15kg
Level 2:
For Reps
15:00 EMOM
minute 1: Double Unders
minute 2: Alternating Toes to Bar
minute 3: Calorie Bike
minute 4: Dumbbell Push Press
minute 5: Rest
Dumbbells: 35/25lb, 15/12kg

Level 1:
for Reps
15:00 EMOM
minute 1: Double Unders
minute 2: Kipping Knees to Chest
minute 3: Calorie Bike
minute 4: Dumbbell Push Press
minute 5: Rest

Dumbbells: 25/15lb, 12/7kg
Masters 55+:
For Reps
15:00 EMOM
minute 1: Double Unders
minute 2: Alternating Toes to Bar
minute 3: Calorie Bike
minute 4: Dumbbell Push Press
minute 5: Rest
Dumbbells: 30/20lb, 14/9kg

Stimulus and Objectives:

Goal: 85-140 Reps / Set

This workout is looking for max reps at each station with the focus on capacity and movement efficiency. We are allowing any bike today for the max calories with a note that of course certain bikes will accumulate more calories than other.

Stimulus: Muscular Endurance and Stamina / Midline Emphasis
RPE: 7-8/10
*The goal here is not to max out, but to work on sustainable reps within the time frame, with the work to rest ratio staying at 4:1. This will put us up to threshold capacity and test our muscular endurance and stamina.

Primary Objective: Max Total Calories
Secondary Objective: Consistent across with an extra emphasis on the 3rd round here to push the level a bit.

Movement Modifications:

• Double Unders: Adjust to Single Unders or can move to a Ski Erg for those with any calf issues today.
• Toes to Bar: Adjust to Alternating Toes to Bar, Toes to Target, Kipping Knees to Armpits, then move to Kipping Knees to Chest. Adjustments can be made to strict knee raises or even V-Ups, Alt V-Ups or Abmat Sit-Ups if hanging is an issue.
• Dumbbell Push Press: Let’s adjust loads first and then secondary stay with a strict press. If needed for ROM issues, move to single arm landmine press for 30 seconds on each side.