Warm-Up
General (6:00), with a partner: 3 Rounds: Partner A: 200 m Easy Run while Partner B holds a 20 s Plank, then 10 Air Squats Switch roles Then, solo: 1 Round of 10 Scap Push-Ups, 10 Hollow Rocks, 10 Hip Extensions Specific (10:00): With an empty barbell: 5 Strict Presses 5 Push Presses (focus on the dip and drive) 5 Push Presses, locking out overhead with the ribs down Sit-up rehearsal: 10 Sit-Ups, arms swinging, touching the floor behind you and the toes in front Build the load: 5 Push Presses at ~50%, 5 at ~75%, 5 at workout weight (Rx 95/65 lb or Scaled 65/45 lb) Then 2 Rounds at workout pace (partner counts reps): 5 Push Presses 8 Sit-Ups 100 m Run Self-check: if 5 push presses at workout weight feel smooth and the last rep is as fast as the first, do Rx. If the bar slows or you have to press it out, take the scaled weight and reps.
Coach's note: Primes the legs and shoulders for 50 push presses, the hip flexors and abs for 75 sit-ups, and the legs for 1,000 m of running. If the 5 push presses at workout weight moved fast in the pace rounds, go Rx; if the shoulders were already burning, take the scaled weight.
Skill
EMOM 10:00: Odd minutes: 3 Strict Pull-Ups (or 5 Ring Rows) Even minutes: 20 s Hollow Hold, then rest Keep it easy, around RPE 5-6, with full range and crisp reps. Stop each set with at least 2 reps left in the tank.
Coach's note: Pulling and hollow position are the opposite of today's pressing, so your shoulders stay fresh for the push presses. Hold it at RPE 5-6, because your abs still have 75 sit-ups ahead and your shoulders have 50 presses.
Hot Lap
5 Rounds for Time:10 Push Presses (95/65 lb)15 Sit-Ups200 m Run
Coach's note
- Stimulus
- Hard, steady threshold effort, about 10-12 min (roughly 2:10 per round). Not a sprint: if you redline on the runs, the push presses fall apart in rounds 3-5.
- Muscles
- Shoulders, triceps and quads on the push press, then abs and hip flexors on sit-ups, then legs on the run. Your shoulders have to press again after every run, with a high heart rate.
- Strategy
- Push presses unbroken in rounds 1-2, then 5-5 with a quick breath in rounds 3-5. Sit-ups unbroken. Run hard but controlled, about 1:00 per 200 m, and hold that pace every round.
- Scaling
- Aim for 9-12 min. Use 8 push presses (65/45 lb), 12 sit-ups, 150 m run. Pick a press load you can do in sets of 5+. No running: 190 m row or 8 calories per round.
Cool-Down
3:00 Easy Walk or Bike Log your score. Then: 1:00 Couch Stretch (each side) 1:00 Wall Calf Stretch (each side) 1:00 Overhead Triceps Stretch (each arm) 1:00 Doorway Pec and Front Delt Stretch (each side) 1:00 Child's Pose with arms reaching long
Coach's note: The couch stretch opens the hip flexors that did 75 sit-ups, and the calf stretch covers the 1,000 m of running. The triceps and doorway stretches undo the 50 push presses, and child's pose lengthens the lats and shoulders.
Share this challenge
https://fitclash.app/s/c-k6Aev7Kv