Every 3 minute, for 15 minutes (5 sets):
Strict Shoulder Press x 1 rep

Suggested loads per set (by %): 80, 85, 90, 95, 95+

Once you have found your 1-RM (which you will use for this entire cycle), then perform the following…

Every 3 minute, for 6 minutes (2 sets):
Push Press x Max Reps @ 80-85% of today’s 1-RM

Three rounds for time of:
400 Meter Run
21 Kettlebell Swings (24/16 kg)
12 Pull-Ups

  • James Dalton

    Finished on 47.5kg – 5kg more than 1rm strict press PR a few weeks ago. Woo. Likely due to holding scaps back actively at the start of the lift and warming up more thoroughly.

    15 and 12 reps at 85% / 40kg.

    80 dubs sub for run made forearm fatigue a blocker, if i did it again i’d do burpees instead. 8.39.

    • Nathan

      Nice time. I’m sure your grip was shit toward the end!

      • James Dalton

        Totally right Nathan, first set of double unders was unbroken, last set i broke about 8 times : |

  • jorge gonzalez

    A) OT3M x 5: push press. In kgs: 55×10, 65×8, 75×6, 80×3(failed 4th), 82.5×2

    Those first 2 rounds drained me, I should have pushed that last round to 85 but after failing on the 4th round I didn’t want to go hardcore on the last set.

    B) AMRAP 5’: 10 wallballs + 10 mb situps 9kgs. 3R + 18.

    I was aiming for 4+ rounds but those situps were unexpectedly hard on the shoulders

    C) AMRAP 5’: 10 turkish situps 10 kgs plate + 10 burpees. 2R + 18

    After the first round I realized this was going to be a grind, on the plus side, burpees were very fluid today, at least for my standards

    • Candy Olkey

      Always putting in a ton of work…GREAT job Jorge!

  • Philippe Barraud

    A1 140 150 157.5 166.25 175 fail to lock but almost
    A2 145 – 10 and 9 rep
    B subbed 200 single under for 400

  • thelonghorn

    30deg and frosty, a heated garage would have been nice today!

    Did C as A as follows:
    3 rounds:
    20 cal AB
    21 Kb swings
    12 pull-ups

    Then 20 min Emom, min 1 push-ups, min 2 strict pull-ups. Somewhere around 150 push-ups and 75 pull-ups.

    Avoiding strict should press until I’ve solved my left shoulder impingement. More crossover symmetry work and banded stretching.

    • Candy Olkey

      We almost got to 30 today here in Corning NY!! But this weekend the high is 0!!

      • thelonghorn

        That sounds aweful!

  • Kelly Welborn

    A. 75, 80, 85, 90, 95#’s

    B. Used 75#’s (80%)
    20, 15 reps

    C. 13:54 Rx
    Had to use a treadmill in another room (we are connected to a globogym) and run back and forth to do the workout because it’s 50 degrees and pouring down rain.
    Hoping for better conditions the next time we test. I used to be sub 10, so clearly I have some work to do.

  • Chris M.

    A. Shoulder Press (OT3M): 155, 165, 175, 185, 195 (Ties PR)
    B. Push Press (OT3M): 155 x 11, 165 x 8
    C. “Helen” as Rx (American): 8:17
    … forearms exploded after this one.

    • Ryan Bliss

      Still impressive, Chris. Nice job.

    • thelonghorn

      Big press!

      • Chris M.

        Thanks – definately no bonus points for speed – it was a sticky ascent to say the least.

    • Nathan

      Awesome job!

  • Michael Newton

    A) 130/140/145/150/135 dropped on last set to end on a good note. 150 turned out ugly

    B) 12 and 10 @ 125#

    C) 11:09 with rowing 500m and 35# KB

  • William Hart

    A: yesterday’s Squats up to 305
    B: strict press up to 125
    C: Helen 12:07 rx

  • Jérémy Dagorn

    A. 105#/115#/125#/135#/140# – could definitely go higher
    B. 120#- 12/16
    C. Helen – 11:36 RX – runs were terrible.

  • eric h

    A. 10 lb gain! Up to 205. Makes up for my crappy performance yesterday. Thanks longhorn for pep-talk
    B. 8 reps 1st rd & 9 reps 2nd @ 165 lbs
    C. 11:50

    • thelonghorn

      Nice PR and way to rebound!

    • Candy Olkey

      DAMN that’s a heavy A! Nice!

  • Martin B.

    Ive been quiet for a while now since I hurt my back, I didnt feel the need to write down my scores as I had to sub half of the exercises.

    Anybody knows whats up with coach Michele?

    A. Up to 100% (165)
    B. 8 reps then 5 with 135. Then immediately done max press with 40# dbs.
    C. 8;45 (note to my future self: run faster…)
    D. Will do some postural exercises and sit ups.

    • Ryan Bliss

      I was off and on for awhile as well and asked about Michele a couple weeks ago. She is still around but not as active on the board.

  • Janelle Hudgin Winston

    Helen is one of my faves! I will probably hit it tomorrow as I am stuck at home again today and I want to be able to do butterfly pull ups and can’t on my home bar because it’s too looooowww. Good luck everyone 🙂

    • Philippe Barraud

      I have the same problem at home. I developed an ugly way of doing them with my knee bent

      • Janelle Hudgin Winston

        I’m also afraid I would rip it off the wall with the swinging. 😬

  • Matthew Swartz

    Nursing a shoulder tweak so kept the overhead light.

    Me: 135 for each set
    Misses: 55,60,65,65,65
    Me: 110×21 each set
    Misses: 55×10-15 each set
    We staggered the start and ran with the dogs so it was a little slower than it would have been, but 14ish min with Russian swings and ring rows

  • Nathan

    A. Up to 180…failed at 185 twice…😔
    B. @145 – 22, 14
    C. 9:51…paced the runs a bit slower and cut out air breaks between rounds.
    D. Plank holds 5:15

  • Benjamin Michels

    160#, equaled PR

    13:29 (subbed 500m row. Super cold here)

  • Candy Olkey

    A. 70, 75, 80, 85, 87 (1# PR…working my way up to that 90# slow but sure)
    B. 75# 20/17 (wasn’t sure if we were supposed to stop with UB max or work the entire 3 min..I opted to stop with UB max)
    C. Helen – RX 8:31 (wanted sub 8…but I’ll take a min 10 improvement)
    Last done on Nov 18, 2016 – 9:42
    D. 5 Min weighted march

    • Joey Maltais

      Impressive PR! Awesome

  • David Franco

    A. Up to 155lb, barely. Failed 160.
    B. @125lb. 12/8
    C. “12:46” but lost about 20-30 sec because somebody stole my treadmill spot at the Y. 45lb kb hybrid swing.

    • Nathan

      I hate when that happens. I also do my wods at the y… Much respect sir

  • Dustin Coughenour

    A. 125,135,145,155 (f), 145 max is 150
    B. @115 11/12
    C. Did it longhorn style
    20cal AB
    21 kb swings
    12 pull ups
    8:45 would much rather run my best is 7:48 on regular Helen

    Daily abs

    • thelonghorn

      I’d rather run than ride the AB any day… except when it’s icy 😉

      • Dustin Coughenour

        Agreed it’s been sub zero temps here

    • Joey Maltais

      Awesome work man! Btw I will definitely let you know about my results with the strength program. Lots of work but I love it so far!

  • Janelle Hudgin Winston

    Did the 5k today. On treadmill because it’s Alaska.
    22:13. It hurt. I need to run more.

  • Chad Evans

    A1. Strict Pres
    155, 165, 175 185, 195
    Ties PR

    A2. Max rep Push Press @165 (85% of A1)
    11, 10

    B. Helen
    Run on tread mil. Strict pull ups

    • Janelle Hudgin Winston

      Beast! doing the Pull ups strict is awesome!

  • Joey Maltais

    Strength session (~1:30) followed by
    B. 8:56 RX (russian swings). First time doing this one, goal was 9:00. Ran on treadmill @8mph and everything UB. Runs have improved but lots of room to get faster
    Looking forward to a rest day tomorrow

    • James Dalton

      Looking forward to hearing about your gains!

      • Joey Maltais

        I will stay around and keep posting, thanks!

  • Britt J

    A. 80/85/90/82/95-fail
    B. 78# 25/20reps
    C. 13:23 rx- strict pull-ups with red and blue bands instead of kipping
    First run felt like garbage and took over 3min.

    No super thrilled but my coaches put me into cut phase so less calories to work with until I’m back in performance phase

  • Mike McCarthy

    A. 135/155/175/185/195F
    B. 155: 12/14
    C. 15:26 w/ 500m Row instead

  • Janelle Hudgin Winston

    A. 35, 55, 65 to warm up
    75, 75, 80, 80, 85 (technically failed because I used my knees to get it off my chest.) 85 is my 1 RM from a previous time.
    Worked on bar muscle ups with a band and handstand balancing between lifts.

    B. Didn’t have time for this. I did C first so I would be fresh.

    C. 8:47 RX. (on TM so probably not RX )
    Stoked about this time. My previous time was 10:41 so almost 2 minutes faster. I think having butterfly pull ups makes a big difference.
    2 rounds unbroken, last round I dropped at 5 and then at 11. (I was really irritated with myself but my grip was toast)

  • ColoradoLivin

    A.) 100, 100, 110, 115, 120

    A2) 6 reps, then 7 reps

    B.) Subbed .6 mile bike for run. Rest RX. 10:45

  • Bryan

    A. Bryan – 100#, 105#, 115#, 120#, 125# (f). Christy – 55#, 60#, 65# (f).
    B. Bryan (100#) – 21, 18. Christy (45#) – 10, 10.
    C. Bryan (30 bj vs. 400m run) – 11:05. Christy (30 bj vs. run, Russian swings) – 13:05.