Tag Archives: Bench Press

Bench and Reverse Rows then Deadlift, Burpees, V-Ups

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Do 7 rounds of:

  • 5-5-5-5-5-3-3 x Bodyweight Benchpress
  • Rest 15 seconds
  • 5 x Reverse Rows
  • Rest 30 seconds

Then AMRAP 14 minutes of the following (taken from Mercy Rule at Atomic CF):

  • 2 x Bodyweight Deadlifts
    4 x Burpees
    6 x V-Ups (or Situps)
  • 3 x Deadlifts
    6 x Burpees
    9 x V-Ups
  • 4 x Deadlifts
    8 x Burpees
    12 x V-Ups

etc… (+1, +2, +3)

Results:  For the AMRAP part finished 5 rounds plus 7 Deadlifts, 14 Burpees and 18 V-Ups(of 21).  V-Ups were definitely the limiting factor in this workout.  If you want a more Metcon type of workout just do basic situps.  This would maintain a quicker pace and get your heartrate up higher.  In this case my HR was max=  167/ ave = 146 … the graph shows how my heart rate dropped during the V-Ups and then picked up again during the burpees.

hr_graph_15012015

HR During Metcon

Press and Pull, then Sumo DLH, Dynamic PUs, and DUs.

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Against two minute running clocks perform 5 rounds of:

  • 5 x Bench Press @ 72kg
  • 10 x Reverse Rows

Then for time perform the following:

  • 5 x Sumo Deadlift Highpull @ 43kg
  • 15 x Dynamic Pushup
  • 45 x Double Unders

Result:  For the Metcon part –  Time 13:35 / HR max=171, ave=160.  For the dynamic pushup I used a pair of small parallelets (sp?) I have to elevate one hand, then just alternated each side up and down for 15 reps.  The Metcon worked out very well for a WOD I just made up since I could not complete the last set of pushups without a break.

Bench Press and Pushups plus Front Squat and T2B

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Not for time do 4 rounds of:

  • 6 x Body Weight Bench Press plus
  • 10 x Pushups in different positions
    • 1st round 10 x narrow
    • 2nd round 10 x wide
    • 3rd round 10 x lateral
    • 4th round 10 x regular

The Pushup positions are demonstrated here at GymnasticsWOD.

The for time do 4 rounds of:

  • 10 x Front Squat @ 43kg (95lbs)
  • 10 x Toes to Bar

Result:  Metcon done in 8:15.  Body weight bench press was at 73kg.

Bench, Rows, Situps, Kettlebell Swings

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Perform five, three minute rounds of the following :

  • 5 x Bench Press @ 73kg
  • Rest 30 seconds
  • 5 x Dumbbell Rows @ 24kg per arm
  • Rest until the 3 minutes is over

Then

  • 100 x Kettlebell Swings @ 24kg
  • Each time you need to break do 10 situps

Result:  100 KB swings accomplished  in 5 rounds: 35-50-65-80-90-100. and took 6:19.