2024-11-02

• Overview: We're working in 3:00 intervals (with 1:00 rest between) with the goal of accumulating 75 shoulder to overhead reps as quickly as possible. There is a 9 round cap on this workout (35 minutes).
• Rope Climbs: Should be completed in 0:45 or less.
• Bike: Should be completed in less than 1:30. You should be able to hold a harder pace here due to the rest between AMRAPs.
• Shoulder to Overhead: You should have at least 0:30 to complete reps each round. To complete the 75 reps under the time cap, you must average 8.33 shoulder to overhead reps per round. For wiggle room, choose a weight that you think you could get at least 10 reps per round.
• Score: Total Time, including rest. If time-capped, add 1s for every incomplete rep.

• For your shoulder to overhead, we recommend using a push jerk throughout your rounds. Focus on using a strong hip drive and having a sound catch position to limit overall shoulder fatigue.

20/16 CALORIE BIKE ERG

• 1:30 Time Cap
• 16/13 Calorie Echo Bike
• 20/16 Calorie Row
• 16/13 Calorie Ski
• 250m Run
• 1:15 Moderate Effort on Treadmill/Runner*
• 10 Shuttle Runs (1 rep = 25ft down & back)

TEAM VERSION
"Father Time"
[TEAMS OF 3]
AMRAP 30:
3 Rounds:
90/72 Calorie Bike Erg
6 Rope Climbs (15')
45 Shoulder to Overhead (135/95)
6 Rope Climbs (15')

Time Remaining...

Max Calorie Bike Erg

ROPE CLIMB

• Reduce Height
• Reduce Reps
• 2 Lay to Stand Climb
• 3 Strict Pull-Ups = 1 Rope
• 4 Alternating Dumbbell Plank Rows = 1 Rope
• 5 Ring Rows = 1 Rope
• 5 Toes To Bar = 1 Rope

SHOULDER TO OVERHEAD

• Reduce Reps/Loading
• Sub Dumbbells/Kettlebells
• Push-Ups
• HSPU

1 Round:
1 Rope Climb
6 Calorie Bike Erg
4 Shoulder to Overhead