Every 5 minutes for 7 sets, for load
Monday, March 23, 2026
Pre-WOD quick brief
Objective
Hold consistent minute-by-minute pacing
Score rule
Score: numeric value by workout format
Structure
EMOM 5:00 x 7
Adjust pacing to today's format and keep final score entry precise.
Movements
- Every 5 minutes for 7 sets, for load
- Add weight each set
Official Guidance
🧠 Stimulus and Strategy▼
Today, you’ll take on a shoulder-to-overhead complex that has you completing 3 push presses, 2 push jerks, and 1 split jerk without putting down the bar. Build to a heavy set of the complex with all sets at 60% or more of your 1-rep-max jerk. Shoot to lift the heaviest load in your fifth or sixth set to have options to either go heavier if it goes well or reduce load and move better in the final sets. Take the bar from the rack and lift every 5 minutes. Spend some time drilling the push press and push jerk and practicing split-jerk footwork before beginning the workout sets. Focus on opening those hips to get the most power out of every lift.
⚖️ Intermediate Option▼
Same as Rx'd.
🌱 Beginner Option▼
Every 5 minutes for 7 sets, for load:
3 strict presses
2 push presses
1 push jerk
Add weight each set.
AI insights are optional. They may be inaccurate and are for guidance only. AI can never replace a coach.
Performance input
Recommended entry: completed minutes/rounds or total score per workout notes.
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