Workout Description

Why This Workout Is Hard

The 400m run every 2:30 creates significant time pressure, leaving only 90-120 seconds for max push press reps. The moderate weight (75/55) becomes challenging when performed under fatigue from running, with minimal recovery between rounds. The EMOM format prevents adequate rest, forcing athletes to work at high intensity continuously. Most will struggle to maintain rep consistency across all 5 rounds due to cumulative shoulder and cardiovascular fatigue.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): Max rep push press after each run tests upper body muscular endurance under fatigue, with cumulative volume building across rounds.
• Endurance (7/10): Five rounds of 400m runs with minimal rest creates significant cardiovascular demand, testing aerobic capacity throughout the workout.
• Power (6/10): Push press is an explosive overhead movement requiring hip drive and rapid force development, especially when fatigued.
• Speed (5/10): Fixed 2:30 intervals create time pressure for both running pace and rapid push press cycling to maximize reps.
• Strength (4/10): Moderate load push press (75/55) requires decent strength but emphasizes endurance over maximal force production.
• Flexibility (3/10): Push press requires adequate shoulder mobility and thoracic extension, plus basic running mechanics.

Movements

• Push Press
• Run

Benchmark Notes

This workout is scored by total push press reps across 5 rounds, with each round having a 2:30 time cap after a 400m run. Breaking down the performance: 400m run takes 75-120 seconds for most athletes, leaving 75-90 seconds for push press work per round. At 75/55 lbs, elite athletes can maintain 8-12 reps per round in early rounds, degrading to 6-8 reps in later rounds due to fatigue. Round 1-2: 10-12 reps (fresh), Round 3: 8-10 reps (moderate fatigue), Round 4-5: 6-8 reps (significant fatigue from accumulated running and pressing volume). This gives elite males approximately 42-50 total reps. The closest anchor is Fight Gone Bad (3 rounds, 430-500 total reps for L10), but this workout has only 5 short intervals with significant running, making it much more constrained. Scaling down proportionally: L10 athletes achieve 200-220 reps, L5 athletes manage 120-140 reps, and L1 athletes complete 40-60 reps. The running component limits pressing time significantly, and the moderate load (75 lbs) allows for higher rep potential but fatigue accumulates quickly across rounds. Final targets: L10: 205+ reps, L5: 125 reps, L1: 45 reps.

Modality Profile

Run is monostructural cardio (M) and Push Press is a weightlifting movement with external load (W). Two modalities split evenly.