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STRUCTURE: Part 1 all athletes will build to a heavy set of 3 Push Press in 12 minutes. Part 2 “PICK YOUR POISON” AMRAP10 of Push Press and Burpee Box Jumps. Athletes will add 1 rep to each movement every round (1 Push Press, 1 Burpee Box Jump, 2 Push Press, 2 Burpee Box Jumps, 3 Push Press, 3 Burpee Box Jumps. . .)

STIMULUS: A threshold workout with a lot of upper body pushing

STRATEGY: “Pace” on the Burpee Box Jump “Hold On” to the Push Press

SCALING: Athletes should choose a weight they can Push Press 12-15 reps unbroken

SCORING: Athletes are looking to get 8 – 12 rounds

Rounds + Reps. For example, if athletes finish the round of 10’s and get 10 push presses into the round of 11’s. . . their score is 10+10



“Pace” on the Burpee Box Jump

Off the box hands right on the barbell

“Hold On” to the Push Press for unbroken sets


Push Press (12 min to Establish a set of 3)

“Pick Your Poison” (AMRAP – Rounds and Reps)


Part 2:


1 Push Press

1 Burpee Box Jumps

2 Push Press

2 Burpee Box Jumps

3 Push Press

3 Burpee Box Jumps

[Continue Adding 1 Rep To Each Movement]

*Score = Rounds + Reps

For Example: If an athlete finishes the round of 10’s and gets 10 push presses into the round of 11’s. . .Their Score = 10+10

RX+-95/65#, 24/20″

RX-75/55#, 24/20″

50-59-65/45#, 20/16″

60+-55/35#, Burpee Step Ups

Basics-Stop after 5 PP and 5 Burpee Box Step Ups