Monday, April 20, 2009

Monday, April 20, 2009

for time:
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.


  1. coach | April 20, 2009 at 10:42 am

    Tamra F.: 18:24 (13x sp @ 65-lbs., 38x ohs @ 45-lbs., 27x fs @ 95-lbs.)
    Kris C.: 8:05 (20x sp @ 30-lbs., 40x ohs @ 30-lbs., 60x fs @ 30-lbs.)
    Mike S.: 11:53 (6x sp @ 135-lbs., 14x ohs @ 135-lbs., fs rx’d)
    Ted K.: 21:15 (11x sp @ 75-lbs., 36x ohs @ 45-lbs., 25x fs @ 95-lbs.)
    David O.: 15:40 (11x sp @ 95-lbs., 21x ohs @ 95-lbs., 19x fs @ 155-lbs.)
    Joe P.: 10:52 (8x sp @ 135-lbs., 23x ohs @ 95-lbs., 18x fs @ 185-lbs.)
    John S.: 21:32 (9x sp @ 105-lbs., 25x ohs @ 75-lbs., 21x fs @ 135-lbs.)
    Jen M.: dnf
    Roselena R.: 17:59 (12x sp @ 65-lbs., 24x ohs @ 65-lbs., 24x fs @ 95-lbs.)
    Dennis D.: 15:58 (9x sp @ 95-lbs., 17x fs @ 95-lbs., 18x bs @ 135-lbs.; sub: front squat, back squat)
    Borja G.: 15:16 (9x sp @ 105-lbs., 17x ohs @ 105-lbs., 23x fs @ 115-lbs.)

  2. tbferg | April 20, 2009 at 10:52 am

    I think I’ve figured out a way to finally get my nutrition under control so I can lose some weight: body weight-based workouts.

  3. coach | April 20, 2009 at 12:43 pm

    I think you’re onto something, T-Dogg. Maybe we’ll keep programming body weight-based WODs for the few weeks. Either that or a whole mess of pull-ups.


  4. capitalpressure | April 20, 2009 at 1:06 pm

    My overall time was 31:04.
    strict press – 9 reps (95 lbs)
    overhead squat – 28 reps (65 lbs)
    front squat – 20 (135 lbs)
    Jeff W.

  5. PullUpsRMyLife | April 20, 2009 at 1:15 pm

    Neil: 6:30 (9x sp@95lbs., 15x ohs@115lbs.; 19x fs@135lbs.)
    PS: John as discussed, I think the prescribed load were too light consdiering it took only 6:30. If I showed up this morning I wouldn’t have this problem 😛

  6. bibihan | April 20, 2009 at 2:19 pm

    Lisa: 17:33
    sp: 12 @ 60lbs
    ohs: 37 @ 40lbs
    fs: 26 @ 85lbs

  7. tbferg | April 20, 2009 at 3:27 pm

    Whatever you say, John…


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