Workout 15640

Created: January 21, 2026

Description:

Every minute on the minute for 8 minutes:
2 shoulder presses
Add weight every 2 minutes. Use 50-60% of the heaviest set for the workout.
Then,
4 rounds for time of:
400-meter run
12 shoulder presses
Stimulus and Strategy:
Today's workout is a sneaky upper body pressing stamina day. Expect these shoulder presses to be a bit more challenging with an elevated heart rate. The loading for intermediate and Rx'd athletes will be 50-60% of their heaviest set in the strength work. This loading should feel light to moderate and allow you to perform your reps in 2 sets or less. This is a good starting point, and you can always adjust as needed. Plan on taking the barbell out of a rack during the EMOM, but for the workout, you will take the barbell from the ground. Push the pace on each run. Get to the bar, pick it up, and get right to work.
Intermediate option:
Same as Rx'd.
Beginner option:
Every minute on the minute for 8 minutes:
2 shoulder presses
Add weight every 2 minutes. Use 50-60% of the heaviest set for the workout.
Then,
4 rounds for time:
200-meter run
12 shoulder presses
Resources:
The Shoulder Press
Running | Change in Support Drill
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Number of Times Completed: 0