Workout Description

Why This Workout Is Easy

This is an EMOM (every 3 minutes) format with only 8 total reps per round—4 shoulder press and 4 push press. The athlete completes their work in roughly 30-60 seconds, leaving 2+ minutes of rest between rounds. With minimal volume, built-in recovery, and no time pressure, the average CrossFitter can maintain quality movement and manage fatigue easily. Load is unspecified but typically moderate for these movements.

Training Focus

This workout develops the following fitness attributes:

• Power (7/10): Push press is inherently explosive, requiring rapid hip and leg drive. Shoulder press is slower but still demands controlled force application.
• Strength (6/10): Shoulder press and push press demand significant force production. Load determines strength stimulus; moderate to heavy loads would emphasize maximal strength development.
• Flexibility (4/10): Shoulder press requires overhead mobility and thoracic extension. Push press demands hip mobility for leg drive. Moderate range of motion demands overall.
• Stamina (3/10): Only 8 total reps per round limits muscular endurance stimulus. Extended rest intervals allow near-complete recovery, reducing sustained output demands.
• Endurance (2/10): Every 3 minutes provides substantial rest between rounds, minimizing cardiovascular demand. Low total volume and extended recovery periods prevent sustained aerobic challenge.
• Speed (1/10): Every 3-minute interval provides ample rest between efforts. No time pressure or rapid cycling; movements are deliberate and controlled.

Movements

• Shoulder Press
• Push Press

Modality Profile

Both Shoulder Press and Push Press are barbell pressing movements requiring external load, classifying them as Weightlifting modality.