Beat the Clock: Push & Pull AMRAP Density
Upper-body density day scored on quality reps inside a fixed clock. Push-up at your chosen leverage step, horizontal row, close-hand push-up, prone extension, hollow hold. Nothing but floor space and, if you have one, an edge to row under.
Estimated session
- Movements 5
- Working sets 17
The session
| Order | Exercise | Sets | Target | Rest |
|---|---|---|---|---|
| 01 | Pushups Your primary push step — swap this entry for Incline Push-Up (hands on a chair or sofa edge), Push-Ups With Feet Elevated (feet on the same chair) or Single-Arm Push-Up as the week instructions direct. Tempo: two seconds down, no pause, drive up. 4 × 8 · rest 1 min | 4 | 8 | 1 min |
| 02 | Inverted Row Under a waist-height bar, a heavy table edge or a kitchen counter. Walk the feet out to make it harder, tuck them in to make it easier. Tempo: two seconds down, no pause, chest to the bar. 4 × 8 · rest 1 min | 4 | 8 | 1 min |
| 03 | Push-Ups - Close Triceps Position Hands inside shoulder width, elbows tracking back along the ribs. Drop to a hands-on-a-chair-edge version rather than shortening the range. Tempo: two seconds down, no pause. 3 × 8 · rest 45s | 3 | 8 | 45s |
| 04 | Superman Tempo: two-second hold at the top of every rep, lower under control. This is the mid-back work the row cannot cover, and it is also your row substitute if you have no edge. 3 × 12 · rest 45s | 3 | 12 | 45s |
| 05 | Hollow Body Hold Lower back glued to the floor. The moment it lifts, bend the knees or drop the arms to the sides — that still counts, an arched hold does not. 3 × 30s · rest 45s | 3 | 30s | 45s |
Coaching notes
Push before pull, clock running throughout. A rep scores only at full range and the named tempo. Push steps, set by the week instructions: Incline Push-Up, Pushups, Push-Ups With Feet Elevated, close-hand, Single-Arm Push-Up eccentric. Pull steps are row foot positions: under the hips, forward, at full extension, heels only, feet on a second chair. NO ANCHOR: with nothing to row under, substitute Superman at 1.5x the prescribed reps plus a Glute Kickback set per side — its rungs are 12 reps, 15, 18, then single-arm 12 and 15.
Programs that use this template
The training principles
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Aleks · Coach
Proposal · add weight