400-meter runs and 150 pushes test upper-body stamina

CrossFit athletes tackled a pushing-focused chipper on January 12 that paired four 400-meter runs with three high-volume push movements: dumbbell bench presses, ring push-ups and hand-release push-ups. The workout was designed to push upper-body stamina while forcing measured pacing on the runs.

The prescribed version required 50 dumbbell bench presses (women 35-lb, men 50-lb), 50 ring push-ups and 50 hand-release push-ups, separated by a 400-meter run before each set of reps. Coaches and athletes were encouraged to choose loading and scaling that allowed for large sets and steady running splits—aiming to finish each 400-meter in under 2:30 and to sprint the final stretch when possible.

An intermediate option kept the four 400-meter runs but reduced reps on bodyweight movements: 50 dumbbell bench presses at 25-lb for women and 35-lb for men, followed by 35 ring push-ups and 35 hand-release push-ups. The beginner option shortened the runs to 200 meters and dropped to 30 reps per movement, with scaled dumbbell loads (women 10-lb, men 20-lb), ring push-ups performed at a steep incline and hand-release push-ups from the knees.

The stimulus was straightforward: extended pushing volume mixed with tempo runs to test work capacity and recovery between efforts. The strategy notes emphasized avoiding failure—you should break the reps so you can maintain pace on the runs and finish strong. Practical choices include selecting a dumbbell weight that permits multiple unbroken or minimally broken sets, using conservative first-run pace to protect the pressing sets, and planning rep schemes ahead (for example, planned sets of 10 to 15 on the bench press and 8 to 12 on push-ups depending on your capacity).

Technique matters when volume stacks up. Review short skill resources before you start: Pose running drills such as lean and pull, the dumbbell bench press setup, ring push-up mechanics and the hand-release push-up pattern are all useful refreshers to protect shoulders and keep transitions efficient. Athletes were prompted to post their time to comments after completing the workout; community threads from the session showed active sharing of times and scaling notes.

The takeaway? Pick a load and rep plan that keeps you moving—avoid ego loading that forces long breaks. Our two cents? Treat the runs as recovery between push sets, not time to chase PRs, and set up rep partitions that let you finish each pressing movement with quality. Post your time and how you scaled so others can learn from your pacing and choices.