General Warm-Up:

2:00 Cardio Choice

12 Alternating Box Step-Ups
12 Deep Lunge Mountain Climbers
10 Down Dog Toe Touches

8/8 Quadruped Thoracic Rotations

2 Sets: For Quality
8 Bradform Press with Lockout
6 Inchworm Push-Ups
4 No Jump Burpees
4 Box Jumps (Step-Down)
Specific Warm-Up:
5 Push Press @ 40-50%
5 Push Press @ 50-55%
3 Push Press @ 55-65%
3 Push Press @ 65-70%
Then Load to Working Weights on the Bar

Push Press
Every 1:30 x 6 sets
3 Reps @ 75%

Movement Adjustments (If Needed)

• Strict Press: Lowers loading, while still developing strength
• Dumbbell Push Press: Adjustment for range of motion
• Incline Dumbbell Bench Press: Adjustment for range of motion.

Workout Primer after Push Press
Adjust to working loads for Shoulder to Overhead

1 Wall Walks
2 Burpee Box Jumps @ Warm-Up Height
3 Shoulder to Overhead @ Working Loads
2 Wall Walks
4 Burpee Box Jumps @ Working Height
2 Shoulder to Overhead @ Working Loads

“Push the Line”
8:00 AMRAP
2 Wall Walks
4 Burpee Box Jump
6 Shoulder to Overhead
Box Height: 30/24in
Barbell: 155/105lb, 70/48kg

Level 2:
8:00 AMRAP
2 Wall Walks
4 Burpee Box Jump
6 Shoulder to Overhead
Box Height: 24/20in
Barbell: 115/75lb, 52/34kg

Level 1:
8:00 AMRAP
2 Wall Walks
4 Burpee Box Step-Up
6 Shoulder to Overhead
Wall Walk: 30in
Box Height: 24/20in
Barbell: 75/55lb, 34/25kg

Masters 55+:
8:00 AMRAP
2 Wall Walks
4 Burpee Box Jump
6 Shoulder to Overhead
Box Height: 24/20in
Barbell: 95/65lb, 43/30kg

Goal: 5-7 Rounds (90s / round)
Score: Rounds + Reps

Stimulus: Upper-Body Stamina / Explosive Power
RPE: 8–9/10

Primary Objective: Move steadily through all three elements while maintaining strong overhead positions under fatigue.
Secondary Objective: Keep movements unbroken and steady, managing positions.

Strategy:
“Push the Line” is a short, powerful workout that blends pressing strength, power, speed and coordination. Open at a smooth pace, then build urgency as you enter the final 3 minutes. Wall walks should remain controlled—set a steady cadence and avoid collapsing at the bottom. Burpee box jumps are the separator: look to hit a good consistent pace here and find yourself close to the box with efficiency and speed here as you keep moving through this short AMRAP. Shoulder to Overhead reps should be unbroken—ideally using Push Jerk as the primary movement pattern. Grip the bar with intent, brace, and drive. Every transition matters in this short window, so keep equipment close and minimize downtime.

Movement Adjustments (If Needed)

Shoulder-to-Overhead: Ensure loading is ~60–65% of Push Jerk 1RM. Adjust to Dumbbell Push Press if needed

Wall Walks: Scale to partial wall walks, box walks, or inchworm push-ups for athletes not able to go inverted.

Burpee Box Jumps: Substitute a lower height on the box as the primary scale, then move to burpee box step-ups as next.