Tag Archives: Bench Press

Rogue Fitness Pump and Row Challenge then Something New

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The Rogue Fitenss Pump and Row Challenge… Within a time cap of 20 minutes

  • Row 2k
  • Rest exactly 2 minutes
  • Max Reps Bench Press @ Bodyweight

Score is 2k time minus 10 seconds for every Bench Press Weight.

Rest 3 minutes the every 3 minutes for 9 minutes

  • Half reps from above x Bench Press @ Bodyweight

Then 3 sets of

Results: Challenge 5:58. (7:48 plus 11 reps). Part 2 used 5 reps. For the last part tried a couple of variations before settling on a Hollow Hold to Single Leg Pike Lift (one per leg) with my butt off the ground.

Bench and Pushups then Pullups and Handstand Hold

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Every 3 minutes for 12 minutes

  • 5 x Bench Press @ 70-75% of 1RM
  • 10 x Plyometric Pushups

Then EMOM for 10 minutes

  • Even Minute – 6-8 x Strict Pullups
  • Odd Minute – 30 second Handstand Hold

Then 3 rounds of

  • 10 x Weighted Side Plank Crunches each side @ 5kg
  • 10 x Knee Tucks

Results:Used 155lbs for the Bench. Had to break up the plyo pushups near the end. Pullups 8-6-6-6-4+1+1.

TRX Core Work then Bench Press and Pushups

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4 rounds, resting as needed

  • 10 x TRX Mountain Climbers (L+R=1 rep)
  • 3 x TRX Atomic Pushup
  • Repeat for 3 sets

Then 5 rounds to work up to a heavy

  • 3 x Bench Press

Then every 3 minutes for 12 minutes (4 rounds)

  • First and Third Rounds – 10 x Offset Pushups with left hand raised and 10 x Offset Pushups with right hand raised (20 pushups total per round)
  • Second and Fourth Rounds – 10 x Narrow Grip Pushups

Results: Bench Press got up to 195lbs (new 3RM).

Bench Press then Burpees, Deadlifts and Row

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Take 15 minutes and work up to a heavy

  • 5 x Tempo Bench Press 32X1

Then in as few sets as possible

  • 50 x Dumbbell Bench Press @ 20kg per hand

Then for time, inspired by a Rep Werks WOD on Instagram… 25-20-15-10-5 reps of

  • Devil Press @ 12kg per hand
  • Cal Row

Results: Bench 155lbs, missed at 165lbs with only 4 reps. The tempo format made it much more difficult considering that in the past I have hit 175lbs for my 5RM. Dumbbell Bench Press took 4 rounds. Metcon 16:28.

Bench Press and Pushups then Row, Dips and Power Cleans

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4 rounds

  • 6 x Bench Press

Then every 2 minutes for 6 minutes

  • 10 x Dynamic Pushups

Then 5 rounds for time

  • Row 14 Calories
  • 7 x Dips
  • 7 x Power Cleans @ 110lbs

Results: Bench 165lbs (improved a lot since the last tme I did 6 reps in Nov 2020… 150lbs). Metcon 11:58.