Workout Of The Week

This week’s workout of the week is from last Tuesday’s group class programming! It was a fun little interval workout that quickly got out of hand if it wasn’t paced it well!

For time:
50 Shoulder to Overhead (135/95)

Complete in the following format:
In a :60 window
15/12 cal BikeErg
Max Effort Shoulder to Overhead
-Rest :60-

The workout plays out like so: you work in a minute on, minute off format. During your minute of work you start by completing you calories on the bike. Then, you do as many reps as you can of shoulder to overhead in the remainder of the minute. Rest for one minute and repeat until you accumulate 50 total shoulder to overhead.

We’re looking for the bike to take somewhere in the 30-40 second range, so the faster you bike the more time you have to accumulate reps on the barbell. How you do those reps is up to you! You can strict press, push press, push jerk, or even split jerk (although push press and push jerk is what I’d recommend). Whatever it ends up being, the bar should stay off the ground from the moment you pick it up to the end of the minute. Our goal was 10+ reps every time we got on the bar!


Adjusting this workout:

If you have a barbell and a bike, this is a simple adjustment: pick a number of calories you can consistently complete in 30-40 seconds and pick a weight you can cycle overhead for 10 reps comfortably. The challenge is to maintain those two element while under fatigue!

Limited on equipment? No problem!

If you don’t have a bike, simply go for a run! The prescribed distance would be 200m, but whatever fits that :30-:40 timeframe works!

If your weights are too light, simply use a strict press to make that shoulder to overhead more challenging!

No barbell? Dumbbells or kettlebells work just as well!

Body weight movements can easily substitute in as well for the shoulder to overhead. Handstand push-ups are the most direct, but push-ups are a great option if you’re still working on that skill!


There’s lots of ways to get after this workout! Find a variation that works for you and hit the buy in bike/run hard every time.

After completing this workout, let us know how you did! Write your time and any adjustments you made in the comments below!

POPULAR POSTS

book a
free intro

Talk with a coach about your goals, get the plan to achieve them.

BOOK YOUR FREE INTRO

IN THIS QUICK CONVERSATION, WE WANT TO LEARN ALL ABOUT YOU, YOUR FITNESS GOALS AND HOW WE CAN HELP YOU REACH THEM.