Tag Archives: Bench Press

Bench Press and Pullups, then Madison Triple CF Games Event

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3 rounds

  • 5 x Bench Press @ Bodyweight
  • Rest 30 seconds
  • 5 x Weighted Pullups @ 30lbs
  • Rest 90 seconds

Then 5 rounds for time

  • Run 400m
  • 7 x Sandbag Clean Burpee Box Over @ 70lbs/30kg

For the Clean, Burpee, Box Over, start with a Sandbag Clean, throw the Sandbag over the Box, do a Burpee then step/climb Box over the Box, repeat from the other side. This was the “Madison Triple” 2017 Games Event.

Results: Metcon 17:22. I knew it seemed too easy… I forgot the Burpee. I also used a normal 24inch/60cm box (not some hay bales) so the box step over was easier than in the games. Hmmm, maybe I should read my own instructions next time.

Core Work, then Bench Press

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Then EMOM for 8 minutes (4 rounds) alternate through

  • Station 1 – 5 x Hanging Leg Lifts to L-Sit (hold 1-2 seconds at top)
  • Station 2 – 10 x Russian Twist @ 12kg
  • Station 3 – 5 x Barbell Glute Bridges @ 110lbs

Then inspired by a Bench Press WOD from CF Invuctus on May 19, 2020.

Every 2 minutes, for 10 minutes (5 sets) of Bench Press

  • Set 1 – 5 reps @ 70-75%
  • Set 2 – 3 reps @ 80%
  • Set 3 – 2 reps @ 85%
  • Set 4 – 2 reps @ 87%
  • Set 5 – 1 reps @ 90%

Rest 2 minutes, and then…

Every 3 minutes, for 6 minutes (2 sets) of Bench Press

  • Set 6 – 1 rep @ 95%
  • Set 7 – 5 reps @ 70-75%

Results: Bench Press 160-175-195-205-210-215-160lbs.

Handstands, Bench Press, Double Unders and HSPU

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Take 15 minutes and work on Handstands.

Then every 2 minutes for 10 minutes

  • Set 1 – 5 x Bench Press @ 60%
  • Set 2 – 3 x Bench Press @ 70%
  • Set 3 – 3 x Bench Press @ 80%
  • Set 4 – 2 x Bench Press @ 90%
  • Set 5 – 1 x Bench Press @ 95%
  • Sets 6 & 7 – 1 x Bench Press @ 95%+

Then 5, 2 minute rounds of

  • 75 x Double Unders
  • Max Reps Handstand Pushups

Rest 1 minute between rounds.

Results: Bench Press 140-160-185-195-205-210-220lbs. Metcon 8-8-8-7-7 HSPU. All but one Double Under round were unbroken!

Bench Press and Pullups then Lunges, Pushups and Bent Over Rows

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6 rounds, rest 20 seconds between exercises, 90 seconds between rounds

  • 5 x Bench Press @ 65% + 8 x Strict Pullups
  • 3 x Bench Press @ 75% + 7 x Strict Pullups
  • 1 x Bench Press @ 85% + 6 x Strict Pullups
  • 5 x Bench Press @ 75% + 5 x Strict Pullups
  • 3 x Bench Press @ 85% + 5 x Strict Pullups
  • 1 x Bench Press @ 95% + 5 x Strict Pullups

Then taken from a Street Partking instagram WOD.

3 rounds for time

  • 30 x Dumbbell Farmer Reverse Lunge @ 18kg
  • 30 x Pushups
  • 30 x Dumbbell Bent Over Rows @ 18kg

Results: Bench Press 165-175-185-175-185-205lbs. Metcon 15:14.

Power Abs then Bench Press, Pushups, T2B and DUs

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Start with Kari Pierce Power Abs form March 26…

3 sets of

  • 3 x Weighted Knee Tucks @ 3kg
  • 3 x Russian Twist
  • Repeat for 3 rounds

For weighted Knee Tucks, hold a weight/medicine ball in hands and do standard knee tucks.

Every 2 minutes for 10 minutes

  • 3 x Bench Press

Then AMRAP in 15 minutes

  • 7 x Toes to Bar
  • 14 x Pushups
  • 28 x Double Unders

Results: Bench Press 135-155-185-205-215lbs. Metcon 9 rounds plus 15 reps.