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
- Loads Coach-filled
- Progresses Every session
Every movement, in order
Each lift with its working sets and target, in the order you run them. The coach sets the loads from your training and moves them up as the work gets easier.
| 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 |
The coach sets the loads and moves them up — these are the schemes
When to reach for this template
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.
Every workout
The coach reads your log, tunes the loads and volume to where you are today, and tells you when to add weight.
Programs that use this template
This session is scheduled across a week and progressed over the mesocycle in the programs below.
Common questions
The facts most people check before they drop this session into a week.
01When should I use the Beat the Clock — Push & Pull AMRAP Density template?
Push before pull, clock running throughout. Add it to your week in Squatly and the coach schedules it, sets the loads from your training, and tells you when to move up.
02How many working sets is Beat the Clock — Push & Pull AMRAP Density, and how long does it take?
Beat the Clock — Push & Pull AMRAP Density runs 5 movements and about 17 working sets, roughly 44 minutes once warm-ups are in. The full per-exercise scheme — sets, reps or RPE, and rest — is in the session table above.
Built on the Squatly method
Every set count, rep target, and rest period here comes from how the coach weighs volume, intensity, and fatigue. See where the numbers come from.
Read the methodVolume, intensity, and fatigue — read per lift, every session.
Last updated: June 2026
Keep moving forward.
Add this template to your week. The coach reads your training, sets the loads, and tells you when to push.
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Aleks · Coach
Proposal — add weight