General Warm-Up:
2:00 Cardio Choice
2 Sets
10 Scapular Pull-Ups
5/5 Single Arm Ring Rows
12 Deep Lunge Mountain Climbers
10 Down Dog Toe Touches
8/8 Quadruped Thoracic Rotations
2 Sets: For Quality
8 Bradform Press with Lockout
4 No Jump Burpees
4 Jump Pull-Ups with Controlled eccentric
Specific Warm-Up:
5 Push Press @ 40-50%
5 Push Press @ 50-55%
3 Push Press @ 55-60%
Then load to a good starting weight at around 60% on the bar
BENCHMARK TESTING
Part A) 0:00-10:00
Push Press 3RM
10:00-12:00 Rest
Part B) 12:00 – 13:00
-Max Unbroken Strict Pull-Ups
13:00 – 15:00 Rest
Part C) 15:00 – 20:00
For Time:
50 Burpees to Bumper Plate 45lb (20kg)
*Must reach full hip extension on Weight Plate
Level 2:
Part A) 0:00-10:00
Push Press 3RM
10:00-12:00 Rest
Part B) 12:00 – 13:00
-1:00 AMRAP Strict Pull-Ups
13:00 – 15:00 Rest
Part C) 15:00 – 20:00
For Time:
50 Burpees to Bumper Plate 45lb (20kg)
*Must reach full hip extension on Weight Plate
Level 1:
Part A) 0:00-10:00
Push Press 3RM
10:00-12:00 Rest
Part B) 12:00 – 13:00
-1:00 AMRAP Banded Strict Pull-Ups
13:00 – 15:00 Rest
Part C) 15:00 – 20:00
For Time:
35 Burpees
Masters 55+:
Part A) 0:00-10:00
Push Press 3RM
10:00-12:00 Rest
Part B) 12:00 – 13:00
-1:00 AMRAP Strict Pull-Ups
13:00 – 15:00 Rest
Part C) 15:00 – 20:00
For Time:
35 Burpees to Bumper Plate 45lb (20kg)
*Must reach full hip extension on Weight Plate
Goal:
- Push Press: Find a true 3RM at 95%+ of your 1RM
- Pull-Ups: Complete 5+ unbroken strict pull-ups
- Burpees: Complete the 50 Burpees in under 4:00 .
Stimulus: Strength and stamina test combining overhead barbell pressing, strict gymnastics pulling, and fast-paced bodyweight conditioning.
RPE: 9/10
Primary Objective: Hit a technically sound 3RM push press and accumulate quality strict pull-ups.
Secondary Objective: Push aggressively on the 50 burpees to plate and complete in under 4:00 minutes
Workout Strategy:
Part A should be approached with calculated jumps in loading—athletes should aim for 4–5 total attempts, leaving 1–2 minutes of rest between heavier sets. Keep the focus on driving through the legs and finishing with a strong lockout overhead.
Part B is short and sharp—strict pull-ups should be tested unbroken or with a short reset if time allows. Athletes shoulder adjust to strict banded pull-ups or a jumping pull-up with an eccentric for max reps in the time frame if 5+ Pull-Ups isn’t happening
Part C is a mental and physical sprint: 50 burpees to the plate should be completed with urgency but with attention to hip extension at the top of the weight plate.
The combination tests pressing power, strict strength, and muscular endurance/stamina along with aerobic grit in a compact format.
Movement Modifications (If Needed):
Burpees to Plate: Reduce to 35 reps, perform standard burpees, or substitute with no-push-up burpees for athletes managing shoulder issues.
Push Press: Use lighter loads for newer athletes or switch to a DB push press if overhead mobility limits barbell use. For hotel/travel options, build to an 8–10RM DB push press.
Strict Pull-Ups: Scale to banded strict pull-ups, jumping pull-ups with eccentric or ring rows.