Tag Archives: Bench Press

Bodyweight 6 Ways

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Every 2 minutes for 6 minutes (three sets) do

  • 6-8 x Bench Press @ Bodyweight (currently 165lbx/75kg)
  • 6-8 x Strict Pull ups

Then every 2 minutes for 6 minutes do

  • 6-8 x Back Squat@ Bodyweight
  • 6-8 x Strict Toes to Bar

Then every 2 minutes for 6 minutes do

  • 6-8 x Deadlift @ Bodyweight
  • 6-8 x Dips

Between each round take 8-10 minutes to setup for the next set and to warm up for the lift (Bench Press, Back Squat, Deadlift). Warmed up for each of the lifts with 5 rounds of 5 reps of increasing weight to get up to the working weight.

Results:  Did all 8 reps for each set, except in the first round, so could have gone up with the weight for the Back Squats and Deadlifts. Nice workout after the killer workout from last weekend :-).

Bench Press and Toes to Bar then Run, Pushups and Air Squats

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Following the programming from CF Invictus this week with some slight modifications.

Five sets of:

  • 3 x Bench Press
  • Rest 30 seconds
  • 8 x Strict Toes to Bar
  • Rest 2 minutes

Then do 3 rounds for time of:

  • Run 400m
  • 40 x Push Ups
  • 40 x Air Squats

Then do one 15 sec work/45 sec rest L-Sit tabata.

Results:  For the Bench Press did 155/170/185/195/200lbs.  Got interrupted for the metcon so only ended up doing 2 rounds in 8:48.  For the L-Sit finished the last 3 tabata sets with bent knees , I thought that was better than drooping legs.

Bench Press and Pushups then Row, KBS and T2B

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Taken from the CFI workout on May 12

Every 4 minutes for 16 minutes do

  • 6-8 x Bodyweight Bench Press
  • Rest 30 seconds
  • 10-12 x Plyometric Pushups

Then against a 4 minute running clock, with 4 minute rest between rounds, do 4 rounds of the following for max toes to bar:

  • Row 500m
  • 30 x Kettlebell Swings
  • Max reps Toes to Bar

Results:  Metcon was brutal on the forearms… could only manage 10/6/3/5 toes to bar per round.  500m row took between 2:00 and 2:18.

Bench Press and Situps then Pullups, HSPU and Air Squats

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Every 3 minutes for 15 minutes do

  • 4-6 x Bench Press
  • 10 x Weighted Situps @ 8kg

Then do AMRAP in 15 minutes of

  • 5 x Handstand Pushups
  • 10 x Strict Pullups
  • 15 x Air Squats

Results:  For the bench press die 115/135/155/185/195lb.  For the AMRAP 5 rounds plus 9 reps.