5 3-minute rounds of:
20 push presses
Max-rep weighted pull-ups
Rest 2 minutes between rounds. Each round, decrease weight on the pull-up.
Men: 135-lb. press; 50-40-30-20-10-lb. weighted pull-ups
Women: 95-lb. press; 25-20-15-10-5-lb. weighted pull-ups
Scaling
This push/pull interval calls for a max effort each round on the pull-ups. Modify the pull-ups to something that is challenging yet still allows you to complete multiple reps each round. Consider reducing the number of rounds to reduce the overall volume.
Intermediate Option
5 3-minute rounds of:
20 push presses
Max rep weighted pull-ups
Rest 2 minutes between rounds. Each round, decrease weight on the pull-up.
Men: 115-lb. press; 30-20-10-lb. weighted pull-ups, then strict, then kipping
Women: 75-lb. press; 15-10-5-lb. weighted pull-ups, then strict, then kipping
Beginner Option
3 3-minute rounds of:
20 push presses
Max-rep jumping pull-ups
