Tag Archives: Bench Press

Bench Press, Pushups and Pullups then some Tabatas

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5 rounds of

  • 2 x Bench Press @ 85% of 1RM
  • 5 x Knees to Bar

Then in as few sets as possible, rest no more than 10-15 seconds each break

  • 50 x Pushups

Then in as few sets as possible, rest no more than 10-15 seconds each break

  • 20 x Strict Pullups

Then 4, 8 x 20 second work/10 second rest Tabatas. Complete all 8 rounds of the Tabata before moving to the next movement, rest 1 minute between rounds

  • Sandbag Ground to Overhead @ 20kg
  • Bike for Distance
  • Sandbag Thrusters
  • Bike for Distance

Results: Used 86kg for the Bench Press. Pushups 30-10-10 in 1:54. Pullups 10-3-3-2-2 in 2:34. Tabatas…65-1.75km-65-1.5km. Bike distances are not very accurate…. kept very slowly peddling during the breaks.

Bench Press then Pullups and Pushups

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5 rounds of

  • 2 x Bench Press @ 80% of 1RM
  • 15 second Chin over Bar Hold

Then in as few sets as possible, rest no more than 10-15 seconds each break

  • 50 x Pushups

Then in as few sets as possible, rest no more than 10-15 seconds each break

  • 20 x Strict Pullups

Results: Bench Press @ 85kg. Pushups 4 rounds (25-10-10-5) in 2:10. Pullups 7 rounds (8-4-2-2-2-1-1) in 2:47. My goal is to get up to 50 unbroken Pushups and 20 unbroken Pullups… still have a ways to go.

Bench Press and MUs then some Holds

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5 rounds of

  • 2 x Bench Press @ 75% of 1RM
  • 3 x Ring Muscle Ups

Then the Crossfit Mainsite WOD from Feb 4, EMOM for 12 minutes accumulate (3 rounds of each)

  • Minute 1 – 15 second L-Sit
  • Minute 2 – 15 second Chin over Bar Hold
  • Minute 3 – 30 second Handstand Hold
  • Minute 4 – 30 Second Squat Hold

Results: Used 165lbs/75kg for the Bench Press.

Bench Press and Ring Dips then Row, Thrusters and T2B

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Work up to a heavy

  • 1 x Bench Press

Then EMOM for 8 minutes or until you cannot complete all reps in a round

  • 8 x Ring Dips

Then for time, a variation on CF New England’s WOD from December 27, time cap 18 minutes

  • 60 Calorie Row
  • 30 x Thrusters @ 45lbs/20kg (empty bar)
  • 30 x Toes to Bar
  • 30 x Thrusters
  • 60 Calorie Row

Results: 1RM Bench Press (rep scheme 5-3-2-2-1-1-1) 220lbs/100kg… new 1RMby far! Dips 6 rounds, only could manage 7 reps in 7th round. Metcon 15:35.

Bench Press then Dips and a TRX Core Circuit

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3 rounds of

  • 3 x Bench Press @ 5-10lbs heavier than on 16.12.2024

Then EMOM for 8 minutes or until you cannot complete all reps in a round

  • 8 x Dips

Then 4 rounds of

  • 5 x TRX Pike Press
  • 10 x TRX Mountain Climbers (l+1=1 rep)
  • 30 second TRX Plank Hold (drop to forearms)
  • Rest as needed

Results: Used 195lbs/89kg for the Bench Press (my 3RM). Done as shown, last round of Bench Press had to split into 2+1 reps and last two rounds of dips split into 6+2 and 5+2+1.