Bench Press then Deadlifts and Burpees

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5 rounds and work up to a heavy

  • 6 x Bench Press

Then every 2 mintues for 6 minutes

  • Max Unbroken incline Bench Press @ 20kg

EMOM for 4 minutes

  • 4 x Deadlift @ 60%
  • 8 x Burpees

Rest 1 minutes then EMOM for 4 minutes

  • 6 x Deadlift at 50%
  • 8 x Burpees

Rest 1 minute then EMOM for 4 minutes

  • 8 x Deadlift @ 40%
  • 8 x Burpees

Results: Assuming 1RM=320lbs/145kg used 195lbs, 160lbs, 135lbs. Bench 135-145-155-165-175lbs. Inclined Bench 19-12-12 reps. Metcon 4 rounds plus 8 reps, 3 rounds plus 12 reps, 3 rounds plus 4 reps.

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One Response to Bench Press then Deadlifts and Burpees

  1. pmeyer says:
    27/01/2022 at 14:21

    PM, 27.1.22: Bench 60/65/70/75/75kg. DL: 80/67.5/52.5kg. Inclined bench 15/10/9 reps. Metcon (AMRAP) 4 rounds plus 8 reps, 3 plus 9, 3 plus 15.