Bench Press then Dips, Goblet Squat and Russian Twist

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For quality

  • Practice Russian Pushups

Then 10 rounds of

  • 5 x Bench Press @ 70% of 1RM
  • Rest 60-90 seconds

Then AMRAP in 12 minutes

  • 18 x Goblet Squat @ 24kg
  • 12 x Russian Twist @ 14kg
  • 6 x Dips

Results: Russian Pushups were good (see below). May need to work on increasing volume next time. Bench Press 145lbs. Metcon 5 rounds plus 24 reps.

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One Response to Bench Press then Dips, Goblet Squat and Russian Twist

  1. pmeyer says:
    03/01/2022 at 13:55

    PM, 3.1.22: Had a hard time with Russian Pushups – I guess I need more muscle and something slippery under the tip of my shoes.. Metcon 6 rounds plus 18 reps (I did 12 Russian twist total and only in the last round L+R=1..)