Push Press
3 Sets:
3 Push Press at 87-93%+
* Rest 3 Minutes Between Sets
"Tush Push"
AMRAP 6:
150 Double Unders
30 Push Press
Max Lateral Bar Burpees
Directly Into..
AMRAP 4:
100 Double Unders
20 Push Press
Max Lateral Bar Burpees
Directly Into..
AMRAP 2:
50 Double Unders
10 Push Press
Max Lateral Bar Burpees
Barbell: (115/85)
VO2 MAX & MUSCULAR ENDURANCE
KG | (52/38)
Age Group
13-15 & 55+ | (95/65), 100-75-50 Dubs
KG | (43/29)
45-54 | (105/75)
KG | (47/34)
AMRAP 6:
150 Double Unders
30 Handstand Push-ups
Max Burpees To Target (6")
Directly Into..
AMRAP 4:
100 Double Unders
20 Handstand Push-ups
Max Burpees To Target (6")
Directly Into..
AMRAP 2:
50 Double Unders
10 Handstand Push-ups
Max Burpees To Target (6")
In part 1, This is the fourth and final week of our 4-week Triple Threat strength cycle. Instead of the usual powerlifts, we're focusing on three alternative compound lifts (push press, front squat, and hang power clean) to build strength, stability, and power and to keep training fresh and engaging.
In part 2, Start each AMRAP with a set number of double unders and push press before accumulating as many burpees as you can in the remaining AMRAP time. There is no rest between AMRAPs. Choose reps, weight, and variations that give you at least 1:00 on the burpees each round.
Score: Reps
Intended Intensity: RPE 7-8
Target Loading: Light-Moderate (45-55% of 1RM Push Press)
Fitness Attributes Improved: Aerobic Power [VO2 Max] & Muscular Endurance
Target Score: 45-90 Reps
Push Press: Should be completed in no less than sets of 10 throughout.
Lateral Burpees Over Barbell: A two-foot take-off is not required, but you are required to jump over the bar (rather than step over). Both feet should be in the air at the same time.
Quick Lockout Overhead
Athletes must punch the bar overhead quickly.
Ensures stability and control in the overhead position.
This workout is broken into 3 separate AMRAPs, but let's not be tricked. This is one continuous workout.
Perform the burpees during the 6:00 AMRAP at a pace that you would hold if we asked you to perform burpees for 10 minutes straight.
Perform the burpees during the 4:00 AMRAP at a pace that is a little faster.
The burpees of the final AMRAP should be performed at maximal effort.
DOUBLE UNDERS
Reduce Reps
225-150-75 Single Unders
Plate Hops
2:00-1:30-1:00 Effort On Any Machine
PUSH PRESS
Reduce Loading/Reps
Sub Dumbbells (50/35)s
Strict Press
Push Jerk
Kipping Handstand Push-ups
LATERAL BURPEES OVER BARBELL
Lateral Burpees With Step Over
Regular Burpees
Calorie Row, Ski, or Bike Erg
Air Squats
(0-3 minutes)
Whiteboard Brief
(3-9 minutes)
General Flow
(9-21 minutes)
Burpee Over Barbell
Push Press | tell, show, do, check
(21-36 minutes)
(36-42 minutes)
Practice Round
Break
Workout adjustments if needed
(42-54 minutes)
Look For
Post Workout Clean Up & Chat (54-60)
Bulletproof Shoulders
3-4 Supersets:
10 Tempo Dumbbell Upright Rows*
10 Prone Bench Y-Raises
* 3 Second Up & 3 Second Down Each Rep
* Rest 1-2 Minutes Between Supersets
Mindset
Napoleon Hill
"Cherish your visions and your dreams as they are the children of your soul, the blueprints of your ultimate achievements."
Your dreams are vital to your success; nurture them as they guide you toward your greatest accomplishments.
