Workout Description

Why This Workout Is Hard

This workout creates a brutal combination of heavy pressing under extreme fatigue. The 135/95lb push press is moderately heavy for most athletes, but attempting max reps continuously for 13 minutes creates significant shoulder and core fatigue. The 400m run provides minimal recovery while maintaining high heart rate. The AMRAP format prevents meaningful rest, and most athletes will hit muscular failure repeatedly, requiring frequent breaks and weight scaling.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High-volume push press repetitions combined with repeated 400m runs will heavily tax both upper body pressing stamina and leg endurance.
• Endurance (7/10): The 13-minute AMRAP with continuous push press and 400m runs creates significant cardiovascular demand, testing aerobic capacity throughout the workout.
• Power (7/10): Push press is an explosive overhead movement requiring significant power generation from legs and shoulders, repeated many times under fatigue.
• Strength (6/10): 135/95lb push press requires moderate to heavy loading that tests overhead pressing strength, especially as fatigue accumulates over 13 minutes.
• Speed (6/10): Success depends on quick transitions between push press and runs, plus maintaining fast running pace while managing fatigue from pressing.
• Flexibility (4/10): Push press demands good shoulder mobility and overhead position, while running requires basic hip and ankle mobility for efficient movement.

Movements

• Push Press
• Run

Benchmark Notes

This is a 13-minute AMRAP of push press (135/95) followed by 400m run. Since it's scored as 'Reps', we're tracking total push press repetitions completed. Movement breakdown: Push press at 135/95 is moderately heavy - elite athletes can cycle these at 3-4 seconds per rep when fresh, but fatigue accumulates quickly. The 400m run takes 75-120 seconds depending on fitness level, creating significant leg fatigue that impacts subsequent push press performance. Round analysis: Round 1 (0-2 min): Fresh push press, ~15-25 reps possible, then 400m run. Round 2 (3-5 min): Moderate fatigue, ~12-20 reps, plus run. Round 3 (6-8 min): Significant fatigue, ~10-15 reps, plus run. Round 4 (9-11 min): Heavy fatigue, ~8-12 reps, plus run. Round 5 (12-13 min): Final minute, ~3-8 reps possible. The combination of overhead pressing and running creates unique fatigue - the run provides active recovery for shoulders but taxes legs, while the press taxes shoulders and core. Elite athletes might complete 4+ full rounds (200+ reps), intermediate athletes 2-3 rounds (100-150 reps), and beginners 1-2 rounds (45-85 reps). No direct anchor match exists, but this follows similar patterns to other moderate-load barbell AMRAPs. Final targets: L10: ~225 reps, L5: ~125 reps, L1: ~45 reps.

Modality Profile

Push Press is a weightlifting movement with external load (barbell), Run is monostructural cardio. Two modalities split evenly.