Bench Press and TRX Rows then Thrusters and Pullups

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Took this rep scheme from CF Invictus.  They used Deadlifts and Handstand Pushups which I may use later in the week.

  • 15 x Bench Press
  • Rest 30 seconds
  • 1 Minute x Max reps TRX Reverse Rows (break as needed)
  • Rest 90 seconds
  • 10 x Bench Press
  • Rest 30 seconds
  • 1 Minute x Max reps TRX Reverse Rows (break as needed)
  • Rest 90 seconds
  • 5 x Bench Press
  • Rest 30 seconds
  • 1 Minute x Max reps TRX Reverse Rows (break as needed)
  • Rest 90 seconds

For time

  • 100 x Sandbag Thrusters @ 30lbs
  • Every minute on the minute stop and do 3 x Strict Pullups

Results:  Used 135lbs for all of the Bench Press rounds which is 60-65% of my 1RM.  I think that worked out well.  Metcon 6:47.

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3 Responses to Bench Press and TRX Rows then Thrusters and Pullups

  1. pmeyer says:
    18/07/2019 at 07:38

    Used 60kg for Benpress

  2. pmeyer says:
    18/07/2019 at 07:37

    PM, 18.7.19: My shoulder and toe are fine again, so no more excuses.. Metcon: 5:55 (with 10kg Sandbag)

  3. pmeyer says:
    08/05/2019 at 08:20

    PM, 8.5.19: it’s been a while since my last post. My shoulder’s not getting better and I will see a specialist now, plus I broke a toe 3 weeks ago.. so I trained less 🙁

    I exchanged bench press (shoulder pain!) with deadlifts @80kg. Part 2 did ground to overhead with 20kg plate and that almost killed me! I took me almost 10 min to finish (I think..)