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
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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
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