Tag Archives: Bench Press

Bench Press and Weighted Pullups then Row, Kettlebell Swings and Pullups

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Every minute for 20 minutes alternate

  • Even Minute – 4-5 x Bench Press @ 80% of 1RM
  • Odd Minute – 3 x Weighted Wide Grip Pullup @ 10kg

Then for time

  • Row 400m
  • 27 x Kettlebell Swings @ 32kg
  • 27 x Pullups
  • Row 400m
  • 21 x Kettlebell Swings @ 32kg
  • 21 x Pullups
  • Row 400m
  • 15 x Kettlebell Swings @ 32kg
  • 15 x Pullups
  • Row 400m
  • 9 x Kettlebell Swings @ 32kg
  • 9 x Pullups

Results: Used 165lbs for the Bench Press. Got all 30 Weighted Pullups. Metcon 19:49.

Bench Press then HSPU, Deadlifts, Rows and Buprees

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4 rounds of

  • 10 x Pike Lift Over a Kettlebell (over and back is one rep)
  • 15 second Pike Lift Hold

Then 10 rounds of

  • 6 x Bench Press @ 80% of 1RM
  • Rest 2 minutes

Then AMRAP in 15 minutes

  • 3 x Handstand Pushups
  • 6 x Deadlift + Barbell Row @ 110lbs/50kg
  • 9 x Burpees

Finisher…. Bike Intervals

  • 4 rounds of 30 seconds work/30 seconds rest
  • 4 rounds of 45 seconds work/1 minute rest
  • 4 rounds of 30 seconds work/30 seconds rest

Results: Started with 165lbs/75kg with the Bench Press but could only manage 5 reps in round 8, so dropped to 135/66kg(70% of 1RM) for the last 2 rounds. Metcon 7 rounds plus 4 reps.

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.

Bench Press and Wall Walks then DB Snatch and Pushup/Pullthrough

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Every 3 minutes for 18 minutes

  • 3 x Bench Press @ 80% of 1RM
  • 3 x Wall Walks

Then every 2 minutes for 6 minutes

Then taken from Street Parking Daily WOD from 5. January.

For total reps, AMRAP in 3 minutes of

  • 12 x Alternating Dumbbell Snatch @ 20kg (6 per hand)
  • 8 x Pushup plus Pull Through @ 20kg Sandbag

Rest 1 minute then repeat for a total of 5 rounds. Score is total reps over all 5 rounds.

Results: Used 165lbs for the Bench Press. Metcon 49-49-49-46-44 reps (10 rounds plus 37 reps).

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.