5 ROUNDS - FOR TIME
10 Push Press
10 Sumo Deadlift High Pulls
10 Burpee Over Bar
General Warm Up
Start with the Joint Rotation Warm-Up, then do 3-5min of easy cardio to get nice and sweaty, followed by…
3 ROUNDS
5 Burpees
:30 of Freestyle Jump Rope
Specific Warm Up
Start by working on the Push Press. We’re looking to work up to a weight where you feel confident that you can do most of your rounds unbroken. You may get through all of them, but if you need to break up the set of 10 in Round 2, it’s probably a little too heavy. If you are doing a single dumbbell or single kettlebell for your presses, do 10 per arm in each round. We want each arm to get 50 reps today!
The Sumo Deadlift High Pull is one of my FAVORITE moves! However, it’s not one we do super often, so take some time to practice with a very light weight for a few sets of 5. Work your way up to a weight that, like the push press, you can definitely do for 10 unbroken reps in most or all rounds. If you are doing single arm variations for this one, I’d highly recommend only doing 5 per arm (the opposite of the push press.) The reason for this is that the Sumo Deadlift High Pull is very fatiguing on the low back and I don’t want you to do more that 50 total reps in the workout today.
After that, decide on which version of the burpee over bar you are going to try (if you are going “over” at all) and give those a few practice reps.
Workout of the Day
5 ROUNDS - FOR TIME
10 Push Press
10 Burpee Over Bar
Workout Notes
Repeating this from the Specific Warm Up section, but if you are using a single arm push press, do 10 per arm for a total of 20. If you are doing a single arm SDLHP, do only 5 per arm for a total of 10 reps.
Burpee over bar can be any style. If you are using a DB or KB, hop over that sucker if you can. If you aren’t down for it, just keep it to a standard burpee.
Push Press Modifications
The Push Press should be a fairly manageable movement for most folks, but if you are finding it hard to coordinate, or it’s feeling uncomfortable, simplify the movement by taking it a step back and doingStrict Presses instead. If pressing overhead is not in the cards for you today, any pressing movement will do. This could be variations on the Push Up, Dip, Bench Press, or Floor Press.
Sumo Deadlift High Pull Modifications
This movement can be tough to coordinate! The goal here (like the push press or thruster) is to use your legs to drive the weight up as high as you can and FINISH the movement with your arms. If you feel like you are doing most of the work with your arms, this is not good! Think 70% legs. If this movement is just not working for you, go with a 10 Deadlifts + 10 Hang Power Cleans.
Burpee Over Bar Modifications
These can be done as Bar-Facing Burpees or hopping sideways over the bar/target. If that’s going to massively slow you down, I’d rather you switch to a standard burpee and move faster! If the standard burpee doesn’t work for you, don’t forget that you can step back and forth into them, try Squat Thrusts, or step back and forth into your squat thrusts.
Optional Accessory Work
Accumulate 100-200 Walking Lunges in as few sets as possible. (total count - 50-100 per leg)
Cool Down
1-2min of Triceps Stretch on Each Arm
1-2min in the Bottom of the Squat
1-2min of Saddle Pose