Tag Archives: Bench Press

Bench Press and Pullups then Pullups, Pushups and Row

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Every 30 seconds for 10 minutes

  • 1 x Strict Chest to Bar Pullup (as high as possible)

Then 5 rounds

  • 6 x Bench Press
  • Rest 30 seconds
  • 4 x Weighted Pullups @ 10kg
  • Rest 90 seconds

Then 3 rounds

  • 10 x Bench Press @ 80-85% of above weight
  • 15 x Barbell Reverse Rows

Then accumulate

  • 50 x Pushups

Results: This time touched chest on all 20 reps. Bench Press 165lbs. Used 135lbs for the second set of Bench Press.

C2B Pullup

Bench Press and Pullups then Farmer Carry, Reverse Lunges, S2OH an Situps

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3 rounds of

  • 6 x Close Grip Bench Press @ 50-55%% of 1RM
  • Max Reps Close Grip Pullups
  • Rest 3 minutes between rounds

Then 5 rounds for max reps of Lunges, Situps and Presses…

  • 1 Minute Single Hand Farmer Carry @ 24kg Left
  • 1 Minute Single Hand Farmer Carry @ 24kg Right
  • 1 Minute Overhead Reverse Lunge @ 45lbs
  • 1 Minute Abmat Situps
  • 1 Minute Overhead Press @ 45lbs
  • 1 Minute Rest

Results: Used 115lbs for the Bench and hands about 1cm inside the knurl on the bar. Close Grip Pullups 10-8-8. Metcon 68-60-63-63-63 reps.

Bench Press then Clean & Jerk and Burpees

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4 rounds of

  • Max Reps Bench Press @ Body Weight
  • Rest 3 minutes between rounds

Then 3 rounds of

  • 10 x Dynamic Pushups
  • Rest 1 minute

Then AMRAP in 12 minutes of

  • 3 x Clean and Jerk @ 110lbs/50kg
  • 3 x Burpees

Results: Bench @ 165lbs/75kg 9-7-6-5. Metcon 12 rounds plus 2 reps.

Bench Press and Pullups then DUs, Deadlifts, Power Cleans and Push Press

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5 rounds

  • 6 x Bench Press (increase weight per round)
  • Rest 30 seconds
  • 5 x Weighted Pullups @ 10kg
  • Rest 2 minutes

Then accumulate

  • 50 x Incline Bench Press @ 20kg

Then inspired by Street Parking’s Loki Vault WOD…

For time 3 rounds

  • 30 x Double Unders
  • 6 x Kettlebell Complexes of 1 x Deadlift, 1 x Power Clean, 1 x Front Squat @ 14kg per Hand

Rest 1 minute, then for time 2 rounds

  • 60 x Double Unders
  • 9 x Kettlebell Complexes of 1 x Deadlift, 1 x Power Clean, 1 x Front Squat @ 14kg per Hand

Rest 1 minute, then for time 1 round

  • 120 x Double Unders
  • 18 x Kettlebell Complexes of 1 x Deadlift, 1 x Power Clean, 1 x Front Squat @ 14kg per Hand

Results: Bench Press 140-150-155-160-165lbs. Metcon 3:51, 3:52, 4:11.

Bench Press then Bent Rows, Pushups and DUs

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5 rounds to work up to a heavy

  • 3 x Tempo Bench Press (42×1)

Then 3 rounds of

  • Max Unbroken Reps @ 80% of above

Then AMRAP in 12 minutes of

  • 10 x Dumbbell Bent Rows @ 14kg per hand
  • 20 x Pushups Plus Sandbag Pullthrough
  • 30 x Double Unders

Finisher, 3 rounds of

Results: Bench got up to 170lbs (135-155-165-170-170). Max reps 14-8-6 @ 135lbs. Metcon 4 rounds plus 10 reps.