General Warm-Up
1:30 Row
:20/:20 Active Scorpion Stretch
:20/:20 Active Pigeon Pose
5/5 Adductor Hip Rock
:20/:20 Single Leg Glute Bridge Hold
Specific Prep
2 Rounds
150m Row
5/5 Single Arm Kettlebell Strict Press
5/5 Single Arm Kettlebell Reverse Lunge (Contralateral)
Barbell Prep
5 Empty Barbell Strict Press
5 Empty Barbell Push Press
- Add Loads -
3 Strict Press + 5 Push Press
- Add Loads -
2 Strict Press + 4 Push Press
Put Working Loads on Bar
Strength: Overhead Press Complex
Every 2:00 x 6 Sets:
2 Strict Press + 4 Push Press
All sets at 80% of 1RM Strict Press
Athletes should lock out completely on every rep, use a controlled and vertical dip on the push press, and maintain full midline tension through all six reps of each set. This is not a test of max effort; it is a quality pressing block at a demanding percentage.
Conditioning
For Reps
15:00 AMRAP
300m Row
7/7m Suitcase Kettlebell Walking Lunge
5/5 Single Arm Kettlebell Push Press
Score = Rounds + Reps
Kettlebell: 24/20kg
Level 1:
15:00 AMRAP
250m Row
25/25ft (7.5/7.5m) Suitcase Kettlebell Walking Lunge
5/5 Single Arm Kettlebell Push Press
Kettlebell: 20/12kg
Goals: 5-7 Rounds
Stimulus: Full Body Muscular Endurance and Movement
RPE: 7/10
Primary Objective: Maintain a consistent, controlled pace across all 15 minutes with smooth transitions between movements, targeting even round times from the first round to the last.
Secondary Objective: Prioritise front rack position and full lockout on the single arm kettlebell push press every rep, treating the pressing reps as a skill reinforcement of the overhead work done in the strength piece.
