For time:
800-meter run
25 dumbbell push presses
400-meter run
20 dumbbell push presses
200-meter run
15 dumbbell push presses
♀ 35-lb dumbbells
♂ 50-lb dumbbells
Post time to comments.
Stimulus and Strategy:
Today’s workout is a couplet with a descending rep scheme. The runs get shorter and the reps of the push presses go down as well. The loading of the dumbbells should allow you to perform consistent sets of 10 throughout the entirety of the workout. Aim to complete this workout in 15 minutes or less.
Scaling:
Reduce the distance of each run. Reduce the loading of the dumbbells.
To reduce the complexity of the dumbbell push presses, consider using a single dumbbell and alternating arms as needed, or performing dumbbell shoulder presses.
In case of injury or limitation, for the 800-meter run, perform 1,750/2,500 meters on the Echo bike or 800/1,000 meters on the rower. For the 400-meter run, perform 900/1,250 meters on the Echo bike or 400/500 meters on the rower. For the 200-meter run, 500/700 meters on the Echo bike, or 200/250 meters on the rower.
Intermediate option:
For time:
800-meter run
25 dumbbell push presses
400-meter run
20 dumbbell push presses
200-meter run
15 dumbbell push presses
♀ 20-lb dumbbells
♂ 35-lb dumbbells
Beginner option:
For time:
400-meter run
15 dumbbell push presses
200-meter run
10 dumbbell push presses
100-meter run
5 dumbbell push presses
♀ 10-lb dumbbells
♂ 15-lb dumbbells
Coaching cues:
As you drive the dumbbells overhead, focus on bringing your ribs to your hips and keeping your gaze on the horizon.
Resources:
Pose Running Drills | Lean and Pull
The Dumbbell Push Press
Find a gym near you:
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Comments on 250409
195 Comments
Intermediate
Run on treadmill @ 1.0 incline
Scaled DB: 33lbs
Time: 17:33
Intermediate
12:34
M56/150
800m run, 2x35# DB push-presses, 25 reps
400m, 20 reps
200m, 15 reps
13:40
M/55 👨🏻🦳
Intermediate.
TT -> 10:50
11:24 - row and 10kg db
I’m assuming Rx’d means what was prescribed, or doing workout as is.
40m/6’1/200
10:56
Had to use 25lb dbs as that’s all I had. Wasn’t sure if the 50 lbs meant total or each.
As rx’d, 12:49.
Probably could have pushed a bit harder on the runs, or tried to go closer to unbroken on the push presses. As it was, runs were all around 2:00 pace, and PP were broken 20-5 / 15-5 / 10-5.
52m/5'10"/180
12:40
Rx’d
Scaled to 35# and Ski Erg
1K ski
25 2 DB 35#
500m ski
20 “”
250m ski
15 “”
10:31
RX 12:57
Echo bike and 17.5 kg dumbells - 11:57 minutes.
M/52/87
35#
13:35
M/48/6’4”/225#
intermediate, subbed 1000, 500, 250m row for running
13:28
RX
10:36
12kg dumbbells
subbed run for row
10 push press each time. 22.5s were heavy for me.
10:31
Intermediate
1000m row
500m row
250m row
DB 35#
M/39/6’/176#
10:21 Rx
(Push presses 20+5/15+5/8+5+2)
Deo gratias
subbed row @ 1000/ 500/ 250 (can't run on knee, yet)
13:27
38 / M / 5'9" / 140lbs
20lb dumbbells
12:48
Push presses were too easy at that weight. Maybe a different story if I had been running faster, though...
12:02
Rower meters 800, 400, 200
25# dumbbells 25, 20, 15
For time:14:15min
M52/5,9/172
800-meter run
25 dumbbell push presses
400-meter run
20 dumbbell push presses
200-meter run
15 dumbbell push presses
♀ 35-lb dumbbells
♂ 50-lb dumbbells 23kg
Time: 14:15min.
https://youtube.com/shorts/KuZkh0wRTFY
My Training on Friday afternoon, April 11, 2025
Row 1,000m
Dumbbell Push Press 35 lb
Row 500m
Dumbbell Push Press
Row 250m
Dumbbell Push Press
I completed the WOD in 11:56 minutes.
Rx
8:03
12:35 RX
Intermediate: 16:30
Rx 16:22
11:17
#25 dumbbells
For time:
400-meter row
15 push presses
200-meter row
10 push presses
100-meter row
5 push presses
25# barbell
11:35
For time:
400-meter row
15 push presses
200-meter row
10 push presses
100-meter row
5 push presses
65# barbell
Only did the push presses in about 8m:
did 10 reps, rested 30-45 seconds then 10 more, rested 30 seconds and did 5 more
2m rest
10 reps, rested 30-60 seconds then 10 more
1m rest
did 9, rested 20-30, then did 6 more
good pump, but should’ve warmed up
8.27, 40lb
9:30
Run, 12.5kg Strict press
Intermediate on the treadmill 11:32
M50/78kg/179
rx
15:39
echo bike
20kg dumbbells
M/26/185
Int. 16:10
30# DB 25/20/15
800/400/200M runs
M- 53/ 5'7 / 225
Intermediate athlete/scale- echo bike 2,500 meters/1,250 meters/700 meters. 35# db push press for 25/20/15 reps
9:55
M/47/70/200
10:32 rx
M / 22 / 5’7 / 212.2
Rx Time - 10:29
10:39 intermed.
35#DBs
18:59
M/35/210#/73”
Rx
8:30
Awesome job!
For time:
800-meter run treadmill
25 dumbbell push presses (23+2) 20 kg
400-meter run treadmill
20 dumbbell push presses (12+8) 20 kg
200-meter run treadmill
15 dumbbell push presses (8+7) 20kg
Time: 15:07
running out in the neighborhood
8:55
M/35/230lbs
Great work!
RX
7:22
That’s dope!
55 yo M/ 5'9"/ 149 lbs
11:08
scaled to 35 lbs
Beginner: 6:25
45lb db
11.01
37/M/5’8”/197
9:48 w Row and 50# Dumbbells
All runs
25# press (13-12/11-9/15)
8:31
1mile Echo
25 Seated DB Press (30lbs)
.75mile
20
.40mile
15
Great job keeping up with these & great time!
Great mods and time! Hope that boot comes off soon.
30lbs dumbbells, 11:59
8:00 Rx
fun one. Stay thirsty my friends
Nice time!
Fantastic!
Rx, runs on the trueform
9:54
Also performed immediately following 250408 because I didn’t have time for gym time yesterday traveling
Wow, a crusher! Awesome work!
Rx modified rower option
11:47
Rx’d 10:40
Hell yeah, bro! I probably would have been right around that same time had I not subbed that row - some things were just taking forever to loosen up this morning.
Another great job @ Rx! On a roll!
You are a beast!
This one’s for Luka Doncic coming to town
7:46 Rx
https://youtu.be/qUWQlT1y2Tc?si=0tT5h-xXN1jdClLZ
Sub-8:00?!!! Dude, that's impressive!
Damn bro
Wheelhouse and truly fired up today with Luka Doncic returning to Dallas tonight.
Crazy fast!
That's crazy fast!!!!
my calf got really fired up after the first 800 so I switched to assault bike and did 30/15 cals for the subsequent rounds. Used 45s bc I didn’t have 50s. 12:50
My body and mind is definitely ready for a rest day.
7:51
Great work!
Dang! That's fast!
Intermediate
Row
12:16
Ran on treadmill, 30lbs
First workout in 3 months. Also I think I tore something in my shoulder a few months ago. It's still not any better 😞
18:09 added in a extra mile run to make it spicy.
Nicely done, way to add the spice!!!
Female/38/home gym
Subbed rowing since there is still snow outside, 20lb DB's.
Time - 12:00
Good job 👍🏼
35lb, 12:03
M/40
Rx: 9:51
Much more pleased with my effort today than yesterday.
Awesome job!
Killed it
Nice job!
Way to go!!!
RX 21 mins
Great job getting back into it!
Awesome!
That's awesome!!!!
18:55
12'25''RX
M37/185
9:04, used 40lb dumbbells
Very well done!
M 54/205/6’
Intermediate scale.
11:57.
Great job!
Fantastic
800m - Run
25- Dbs push presses
400m - Run
20- Dbs push presses
200m - Run
15- Dbs Push presses
Dbs 52,9 Lb (24kg)
13:50
Beginner option:
For time:
400-meter run
15 dumbbell push presses
200-meter run
10 dumbbell push presses
100-meter run
5 dumbbell push presses
35-lb dumbbells
9:37
Nice work!!!
Slightly modified and 45# DBs (it was that or 55s, no 50s)
For time
1km row
25 DB Push Press
400m run
20 DB PP
200m run
15 DB PP
9:57
Good chance would have hit the same time with 50s, would have done better with 35s. Broke PP 18/7-14/6-15. Opted to row 1km vice the 800m run based on how the body was feeling at first. Didn't check run times but the row was 3:36 (C2, Drag 5). Goal was to try and get sub-10:00 - achieved.
That's a great time, Lincoln! I think rows are a bit tougher too, based on more muscle groups used. Very well done!
Nice work, sir. I dig the adjustment. Good reminder that it’s ultimately your workout and you can adjust accordingly.
Thanks you two!
Lincoln I really appreciate you commenting on the subs and why. You da man!!!
♀ Rx
10:15
Outside: 34°F feels like 27°
Awesome job, Favo! Temps weren't much better for me, made holding the DBs a little extra fun.
You killed this! I took motivation from your time but didn’t get close to yours!
Thanks guys! @ Coastie, I always seem to do better in the cold! Y'all just mentioning humidity the other day has me pre-dreading the 100°+ runs!
I can't believe you ran outside!!! You're another level!!!👍🏼👊🏼
For time:
-60 cals ASS bike
-25 push presses
-30 cals ASS bike
-20 push presses
-15 cals ASS bike
-15 push presses
*35 lb DB’s
14:08 (subbed assault bike for run)
I like the emphasized abbreviation lol
Dbs 45 lb, 11:56
♀ 35-lb dumbbells ♂ 50-lb dumbbells
(8:00 flat. Air runner. Unbroken)
That's beastly, dude!
Awesome!
Oh Wow!!!👍🏼
RX - Treadmill - Measured Distance.
10:13
Great job!
Nice work!
Nice job! That sand will add a definite dimension to the workout!👍🏼
m/51/5'11/220#
Intermediate.
Subbed row for recommended meters
10:29
Ni work!
Good job!
15:00 on intermediate.
Good job!
Wow, that's awesome!👍🏼👊🏼
Awesome!
Excellent time!
😮
Great time!!!🔥
Very well done!
Excellent!
Fantastic!
Rx: 12'05"
Very nice!
Well done!
Excellent!
Great job!
Damn good
All out sprinting those runs!
Beginner scale
Scaled to 35lb DB
Added an extra 200m on the last run
Rxd on assault air runner at the Y.
9:59
15-10,10-10,15 on presses. Last run was a much slower pace, but pushed as much as I could. Someone’s gotta be getting 9 minutes today!
Sub*
James, great job!!!!
That's awesome! Also, you know that I know that you know who is going sub 9, but it ain't me!😂
Great stuff, James! I'm right there with Favo.
Great!
9:19
Nice job!
Well done!
20kg/44lb DB
12:34min
On a RowErg
10:01
Nice job!!!!
Terrific time!
Great job!
RX, time 12'39''
Well done!
Glibo wod: see notes above for subs. If using a conventional treadmill for the runs use a slight incline.