Workout Description

Why This Workout Is Hard

Low-complexity but high-output triplet. The bike demands repeated, near-threshold efforts while 100 total barbell reps accumulate shoulder, trap, and posterior-chain fatigue. Moderate loads (95/65) encourage fast cycling, making pacing crucial. Most trained athletes will finish between 14–20 minutes, but poor pacing or unbroken set attempts can spike heart rate and extend time dramatically.

Benchmark Times for Push & Pull

• Elite: <13:00
• Advanced: 14:00-15:30
• Intermediate: 17:00-18:30
• Beginner: >25:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (7/10): High barbell volume (100 total reps) taxes shoulder and hip stamina, especially with repeated pressing and pulling under elevated heart rate across multiple rounds.
• Endurance (6/10): Five rounds with 100 total bike calories require sustained aerobic output and breathing control while transitioning quickly back to the bike after barbell efforts.
• Speed (6/10): Quick transitions and fast, efficient barbell cycling matter. However, athletes must temper speed to avoid redlining on the bike and failing late-round sets.
• Power (6/10): Explosive hip drive in SDHP and push press improves barbell cycling efficiency. Short bursts on the bike reward powerful, repeatable efforts between steady pacing windows.
• Strength (4/10): Loads are moderate and selected for cycling, not max strength. Strength helps maintain form and speed but is not the limiting factor for most athletes.
• Flexibility (2/10): Basic ranges: front rack and overhead positions for push press and sumo stance for SDHP. Adequate shoulder and hip mobility help efficiency but demands are not extreme.

Scaling Options

Scale to: 5 RFT – 15/12 cal bike, 12 SDHP (75/55), 8 push press (75/55) • 5 RFT – 20 cal bike, 15 SDHP (65/45), 10 push press (65/45) • 4 RFT – 20 cal bike, 12 SDHP (95/65), 8 push press (95/65)

Scaling Explanation

These options lower volume or load (or both) to maintain quick barbell cycling and strong, repeatable bike efforts within the same 14–20 minute stimulus window.

Intended Stimulus

Fast but controlled. Each round should feel like a hard push without redlining—sustain aggressive bike calories, then move straight to the bar for big sets. Aim to keep SDHP unbroken or 1 break max and push presses unbroken until the later rounds. Finish with a strong final round kick without form breakdown.

Coach Insight

Pace the bike at repeatable watts you can hold for all five rounds—save 10–15 seconds for a final-round push. One tip: Put your hands on the bar immediately. Don’t pace transitions—pace the bike. Avoid early redline sprints and sloppy SDHP mechanics. Keep the bar close, drive with hips, and lock out crisp on push presses.

Benchmark Notes

Times descend from beginner to elite. If you’re around 18–19 minutes, you’re right in the middle. Faster athletes hold consistent bike watts and keep barbell sets unbroken or with short breaks. If you exceed the cap, scale load or calories to preserve the intended time domain.

Modality Profile

Half the session is monostructural work on the Assault Bike, driving breathing and pacing. The other half is barbell weightlifting—sumo deadlift high-pulls and push presses—creating muscular fatigue in shoulders and hips. No gymnastics elements are present, keeping movement complexity low but intensity high.

Similar Workouts to Push & Pull

If you enjoy Push & Pull, you might also like these similar CrossFit WODs:

• Open 19.1 (91% similar) - AMRAP in 15 minutes: 19 Wall Ball Shots (20/14 lb) to 10/9 ft target 19 calorie Row...
• Double-Rep Light DT (90% similar) - 5 Rounds for Time 24 Deadlifts (95/65 lb) 18 Hang Power Cleans (95/65 lb) 12 Push Jerks (95/65 lb)...
• Assault Insanity (90% similar) - 5 Rounds for Time 10 Sumo Deadlift High-Pulls (95/65 lb) 10 Push Presses (95/65 lb) 10 Barbell Lunge...
• Dale Jaynes (90% similar) - For Time 400 meter Run 21 Kettlebell Swings (24/16 kg) 21 Wall Ball Shots (20/14 lb) 400 meter Run ...
• Assault Rapid-Fire (90% similar) - 5 Rounds for Time 5 Renegade Rows (65/35 lb) 10 Dumbbell Lunges (65/35 lb) 5 Half-Kneeling Presses (...
• FF Alex Graham (90% similar) - 3 Rounds for Total Reps in 15 minutes 1 minute Dumbbell Front Squat + Curl + Strict Press Complexes ...
• Assault Uptempo (89% similar) - 5 Rounds for Time 15 Sumo Deadlift High-Pulls (95/65 lb) 30 calorie Assault Air Bike 45 AbMat Sit-Up...
• Assault Mad Ball (89% similar) - AMRAP in 20 minutes 10 Medicine Ball Cleans (20/16 lb) 10 Medicine Ball Burpees 10 Medicine Ball Pus...

These WODs similar to Push & Pull share comparable training demands, time domains, and movement patterns.