WOD 0084

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Fitness / WOD

1-1-1-1-1 reps. Score: heaviest load.

Strength
barbell

The workout

1 Shoulder press weightlifting

3 Push press weightlifting

5 Push jerk weightlifting

Muscle map

Works: shoulders, quadriceps · also triceps, chest, glutes, hamstrings

No clock—Work through the sets below and log your loads.

Log each set

Shoulder press · 1-1-1-1-1 reps

Set 1 · 1 reps

load

Set 2 · 1 reps

load

Set 3 · 1 reps

load

Set 4 · 1 reps

load

Set 5 · 1 reps

load

Push press · 3-3-3-3-3 reps

Set 1 · 3 reps

load

Set 2 · 3 reps

load

Set 3 · 3 reps

load

Set 4 · 3 reps

load

Set 5 · 3 reps

load

Push jerk · 5-5-5-5-5 reps

Set 1 · 5 reps

load

Set 2 · 5 reps

load

Set 3 · 5 reps

load

Set 4 · 5 reps

load

Set 5 · 5 reps

load

Heaviest so far—

Scores stay on this device. Nothing is sent anywhere.

Scale the loads and the movements to what you can do well today. The clock is a tool, not a judge. Stop if your form falls apart.

Dataset by UiHyunK on Kaggle; content collected from CrossFit.com. Review redistribution terms before publication.

Know your numbers.

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Heart Rate Zones

Two numbers in, five zones out. Pick how hard you plan to go and get the heart rate to hold.

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Calculator

Rate of Perceived Exertion

How many reps you had left, turned into a share of your max and a weight for the bar.

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Calculator

Reps in Reserve

Log a set with reps left in the tank and see the max it points to.

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Calculator

1–10 RM

A set to failure, and what that strength looks like from one rep to ten.

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