Workout Description

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume dumbbell pressing combined with explosive depth drops will heavily tax upper body and leg muscular endurance over multiple rounds.
• Power (8/10): Push press is explosive overhead movement, depth drops are plyometric by nature, creating high power demands throughout the workout.
• Endurance (7/10): Nine minutes of continuous work with minimal rest creates significant cardiovascular demand, requiring sustained aerobic output throughout the AMRAP format.
• Strength (6/10): Moderate dumbbell loads (50/35) for push press require significant overhead strength, while depth drops demand eccentric and concentric leg strength.
• Speed (6/10): AMRAP format rewards quick transitions and efficient movement cycling, though power movements limit maximum speed potential compared to lighter work.
• Flexibility (4/10): Push press requires adequate shoulder and thoracic mobility, while depth drops into squats demand good ankle and hip flexibility for proper positioning.

Modality Profile

Two movements: DB Push Press (weightlifting with external load) and Depth Drops into Squat with Medicine Ball (gymnastics bodyweight movement with medicine ball assistance). 50/50 split between Gymnastics and Weightlifting.