5x shoulder press @ body weight
10x overhead squat @ body weight
15x front squat @ body weight
If performing this workout below prescription, it requires use of the general formula below—yes, math:
- [(body weight x number of reps in exercise) / (weight you plan to use in this exercise)] = repetitions to be completed
In other words, you need to shoulder press the heaviest possible load as many repetitions as necessary to equal 5x your body weight, overhead squat the heaviest possible load as many repetitions as necessary to equal 10x your body weight and front squat the heaviest possible load as many repetitions as necessary to equal 15x your body weight.
For example, if Jack Athlete weighs 200 pounds, cannot shoulder press his weight, but can shoulder press 100 pounds, he would press 100 pounds 10 times (200 x 5 = 100 x 10). If he cannot overhead squat his body weight, but can overhead squat 125 pounds, he would overhead squat 125 pounds 16 times (200 x 10 = 125 x 16). If he can front squat his body weight, he changes nothing, and front squats 200 pounds 15 times (200 x 15 = 200 x 15).
You must complete this calculation for each of the three lifts after the warm-up, but before the workout begins. A different weight may be used for each lift. Transition quickly if you plan on switching weights. Scores will be calculated as the total time of workout, the weight of each exercise (as a percentage of your body weight—the heavier the better) and the number of repetitions completed for each exercise.
This workout is scored by the time, load(s) and scheme.