Help keep your group healthy and happy!
10
-
minutes warming up
10
-
12
minutes working out
Overhead strength is being tested today as we push our shoulder endurance with a weight that is medium-level for you. We're also throwing in a technical overhead position that will challenge your core!
Perform max repetitions Strict Press, then, when you cannot do any more reps, use your legs and perform max reps Push Press until failure. Target 5-10 reps on the Strict Press and 8-12 Push Press each set.
Once you finish, rest within the range, then perform increasing durations of a Handstand or Overhead Hold. I.e. Rd 1 = max reps of each + 10 sec. Hold, Rd 2 = max reps + 20 sec. Hold, etc.
Do this workout live with an attentive and entertaining coach!
4 Sets
Max reps Strict Press
Immediately into max reps Push Press
Rest 30-60 sec.
10-20-30-40 sec.
Handstand Hold or Overhead Hold
Rest 60-90 sec.
Don't have the equipment or not sure what to do? Paid plans give you access to personalize the workout and the ability to talk with a coach. You'll also see an easy to follow checklist to get ready and a more detailed workout video.
🔓 Unlock for $19/mo*Your membership plan does not include workout details, personalization options, the Get Ready checklist, or video demos. This app does not support purchasing. Memberships purchased from Gymparty can be used in this app.
Choose a hold difficulty that allows you to complete the duration in 1-2 attempts. Rest as needed between the durations given in order to maximize effort and positions.
Equipment: barbell, DBs, KBs, backpack.
Presses: adjust load.
Handstand Hold: perform as a kick-up, then also option to do a Wall-facing or Pike Handstand Hold. Lastly, perform an Overhead Hold with weight.
🤰Mama Birds
Sub Handstand Hold with Hands and Knees alternating arm and leg point, maintaining stable middle.
Have a question? Chat with your coach.
✅ A medium load for the Strict Presses and Push Presses.
✅ Optional wall for Handstand Hold.
⏱ Running clock to time your rest periods.
2-3 Rounds
20 sec. Overhead Carry
10 Scap Push-ups
20 sec. Front-rack Carry
10 Plank Shoulder Taps
20 sec. Handstand or Pike Hold
10 Incline Push-ups
*Sub a Hold in for any Carry if unable to walk around.
10
-
minutes warming up
10
-
12
minutes working out
Overhead strength is being tested today as we push our shoulder endurance with a weight that is medium-level for you. We're also throwing in a technical overhead position that will challenge your core!
Perform max repetitions Strict Press, then, when you cannot do any more reps, use your legs and perform max reps Push Press until failure. Target 5-10 reps on the Strict Press and 8-12 Push Press each set.
Once you finish, rest within the range, then perform increasing durations of a Handstand or Overhead Hold. I.e. Rd 1 = max reps of each + 10 sec. Hold, Rd 2 = max reps + 20 sec. Hold, etc.
Instructions, personalization options, and video demos are available for members only.
🔓 Unlock this Workout for Free*Your membership plan does not include workout details, personalization options, or video demos. This app does not support purchasing. Memberships purchased from Gymparty can be used in this app.
Dive into more details on the movements used in this workout. Ask your coach for personalization options if there is a movement in the workout that you are not comfortable performing.
Pressing Family
Pushing Movements
Shoulder Stability
Shoulder Stability
