Tag Archives: Bench Press

Strict Lynne (Bench Press and Pullups)

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Lynne Benchmark WOD, as many reps as possible in 5 rounds of (no time component)

  • Max Unbroken Body Weight Bench Press
  • Max Unbroken Strict Pullups

Results: We have done Lyne before…. this time used 165lbs/75kg. Total of 80 reps… 10-9-8-5-5 and 12-10-7-7-7. Rested 1 min between movements, 2 minutes between rounds. In 2018 77 reps. Spent the rest of the time playing with the rings (low tricep extensions, chest flies).

Bench Press, Curls and Overhead Press then TRX APU, Rows and Step Overs

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5 rounds of

  • 2 x Archer Pullups (one rep per side – see below for my version)

Then every 2 minutes for 10 minutes, work up to a heavy

  • 3 x Bench Press

Then 4 rounds of

  • 10 x Seated Dumbbell Hammer Curl plus Overhead Press

Then AMRAP in 15 minutes of

  • 10 x TRX Reverse Rows
  • 10 x TRX Atomic Pushups
  • 20 x Box Step Overs with Sandbag @ 20kg

Results: Bench 135-175-185-190-195 (2+1). Metcon 3 rounds plus 29 reps.

Here is my first real attempt at an Archer Pullup. Ideally the opposite arm should be straight, so still some work to do…

Toes to Bar and Bench Press then 4 Tabatas

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Every 2 minutes for 6 minutes

  • 5 x Strict Toes to Bar
  • 6 x Bench Press @ 80-85%

Then for total reps 4 x 4 minute Barbell Tabatas (20 seconds work/10 seconds rest), do all 8 rounds of each exercise, rest 1 minute then move to the next (total of 19 minutes).

  • Tabata Deadlift 135lbs
  • Rest 1 minute
  • Tabata Hang Power Clean @ 95lbs
  • Rest 1 minute
  • Tabata Front Squat @ 65lbs
  • Rest 1 minute
  • Tabata Push Press @ 45lbs

Results: Bench @165lbs. Tabatas… 64-32-48-56 reps. Rested as long as it took to change weights, which I estimate to be ca. 2 min. since I had to pause the timer.

Bench Press then Row, Pushups, KBS, Buprees and Pullups

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Evvery 3 minutes for 18 minutes (6 rounds)

  • 8-10 x Dumbbell Bench Press @20kg per hand
  • 3 x Archer Pullups per Side

AMRAP in 21 minutes

  • Row 500m
  • 21 x Pushups
  • 21 x Kettlebell Swings
  • 15 x V-Ups
  • 9 x Pullups

Results: Watched this Youtube video and see I am doing Archer Pullups wrong… will do them as shown next time. Metcon 3 rounds plus 500m row and 30 reps.