Workout Description

Why This Workout Is Medium

This workout combines moderate volume (4 rounds) with a manageable load (40kg strict press ≈ 88lbs, light-moderate for average athlete). The 400m runs provide natural recovery between pressing sets, breaking up fatigue accumulation. Strict press is less taxing than Olympic lifts. Total time ~16-18 minutes for average athlete leaves buffer under 20-minute cap. The work-to-rest ratio is favorable—running allows lower body and grip recovery before pressing. No skill complexity or heavy loading creates significant challenge, but sustained effort across 4 rounds prevents it from being Easy.

Benchmark Times for Press F to Pay Respects

• Elite: <9:15
• Advanced: 11:00-13:30
• Intermediate: 20:00-9:1.8500000000000227
• Beginner: >0:1.5

Training Focus

This workout develops the following fitness attributes:

• Endurance (7/10): Four 400m runs totaling 1.6km demand sustained cardiovascular output. The 20-minute time cap with minimal rest between rounds creates consistent aerobic demand throughout the workout.
• Stamina (6/10): Forty-eight strict presses across four rounds challenge upper body muscular endurance. Fatigue accumulates as rounds progress, requiring sustained pressing capacity despite mounting fatigue.
• Speed (6/10): Minimal transition time between running and pressing. Maintaining consistent pacing across four rounds and quick movement cycling between modalities is essential for time management.
• Strength (5/10): 40kg strict presses represent moderate loading—challenging but not maximal effort. The movement demands force production, but volume and time cap emphasize endurance over pure strength.
• Flexibility (3/10): Strict pressing requires shoulder mobility and thoracic extension. Running demands basic ankle and hip mobility. Overall mobility demands are moderate and straightforward.
• Power (2/10): Strict presses eliminate explosive drive; the movement is controlled strength. Running pace is steady rather than sprinting, minimizing power requirements throughout.

Movements

• Run
• Shoulder Press

Benchmark Notes

The 40kg strict press is the primary limiter — it degrades quickly under repeated 400m fatigue, forcing athletes into many small sets with significant rest. L5 males can manage the running but stall on the press in rounds 3-4, typically capping around 3.7 rounds; L6+ athletes have sufficient pressing strength to cycle 40kg in sets of 4-6 and finish under 18 minutes.

Modality Profile

Run is Monostructural (cyclical cardio). Shoulder Press is Weightlifting (barbell/external load movement). Two unique movements from two different modalities = 50% M, 50% W.