Tag Archives: Bench Press

Bench Press then Row, Thrusters and HPC

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5 rounds, work up to a heavy

  • 3 x Bench Press

Then EMOM for 6 mimutes

  • 8 x Incline Dumbbell Bench Press @ 16kg

Then AMRAP in 5 minutes

  • 12 Calorie Row
  • 9 x Dumbbell Hang Power Clean @ 16kg
  • 6 x DB Thrusters @ 16kg

Rest 3 minutes then repeat…

AMRAP in 5 minutes

  • 12 Calorie Row
  • 9 x Dumbbell Hang Power Clean @ 16kg
  • 6 x DB Thrusters @ 16kg

Results: Bench 135-165-175-185-190lbs. For the incline bench (since my bench doesn’t incline) placed the stability ball against the wall and sat on the floor with my back to the ball. Metcon – First time, exactly 3 rounds / Second time, 2 rounds plus 13 reps.

Bench Press and Dips then Row, DB Snatch, DB Clean, DB Press

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Take 15 minutes and work up to a heavy

  • 5 x Bench Press

Then every 3 minutes for 9 minutes

  • 10 x Dips

Then AMRAP in 4 minutes

  • Row 500m
  • Max Reps Dumbbell Snatch @ 16kg per hand (use two DBs)

Rest 2 minutes then AMRAP in 4 minutes

  • Row 500m
  • Max Reps Dumbbell Hang Power Clean @ 16kg per hand

Rest 2 minutes then AMRAP in 4 minutes

  • Row 500m
  • Max Reps Dumbbell Push Press @ 16kg per hand

Results: Bench Press 170lbs/77kg. Metcon 17-24-29 reps.

Bench Press and Rows then Kettlebells and Pullups

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3 rounds, working up to a heavy

  • 8 x Bench Press

Then 3 rounds of

  • 12 x Dumbbell Bench Press @ 20kg per hand
  • 12 x Dumbbell Bent Rows Left @ 20kg
  • 12 x Dumbbell Bent Rows Right @ 20kg
  • Rest 1-2 min

Then AMRAP in 15 minutes of

  • 10 x Kettlebell Swings @ 32kg
  • 10 x Kettlebell Sumo Deadlift Highpull @ 14kg per hand
  • 10 x Kettlebell Thrusters @ 14kg per hand
  • 10 x Pullups

Results: Bench 135-155-165lbs. Metcon 4 rounds plus 10 reps.

Strict Presses then Pullups, Bench Press, Dips and Row

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Every 2 minutes for 10 minutes

  • 12 x Seated Dumbbell Strict Press

Then inspired by ‘The Coop’ Wod from Wodwell CF on Instagram…

For time 21-15-9 reps of

  • Pullups
  • Bench Press @ 135lbs/60kg

Rest 3 minutes then 21-15-9 reps/calories of

  • Pushups
  • Row

Results: Press 6-8-9-10-12kg. Metcons 9:42 and 4:48.

Bench Press and Ring Pushups then Wall Walks and Pullups

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Working on Strict Muscle Ups…

  • 3-5 x Ring Reverse Rows with False Grip (pull to sternum)

Every 2 minutes for 10 minutes, work up to a heavy

  • 5 x Bench Press

Then every 2 minutes for 10 minutes (5 rounds)

  • Round 1 – 10 x Ring Pushups with both hands on rings
  • Round 2 – 10 x Ring Pushups with left hand on ring, right on ground
  • Round 3 – 10 x Ring Pushups with right hand on ring, left on ground
  • Round 4 – 10 x Ring Pushups with left hand on ring, right on ground
  • Round 5 – 10 x Ring Pushups with right hand on ring, left on ground

Set the rings to about 5cm off the ground.

Then for time

  • 5 x Wall Walks
  • 5 x Strict Pullups
  • 4 x Wall Walks
  • 5 x Strict Pullups
  • 3 x Wall Walks
  • 5 x Strict Pullups
  • 2 x Wall Walks
  • 5 x Strict Pullups
  • 1 x Wall Walk
  • 5 x Strict Pullups

Results: Bench Press 135-155-165-170-175lbs. Metcon 9:59.