Tag Archives: Bench Press

Bench Press and Bent Rows then Back Squats and Pushups

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3 rounds of

  • Max Unbroken Bench Press @ Bodyweight plus 20lbs
  • 8 x Dumbbell Bent Rows @ 32kg per Side
  • Rest 3 minutes

Then AMRAP in 15 minutes

  • 1 x Back Squat @ Body Weight
  • 2 x Dynamic Pushups Alternating Single Hand Raised (left + right = 1 rep)*
  • 2 x Back Squat @ Body Weight
  • 4 x Dynamic Pushups
  • 3 x Back Squat
  • 6 x Dynamic Pushups
  • etc. adding one rep to the Back Squats and two reps to the Pushups

* For the Dynamic Pushups, put one hand on a yoga block, one on the floor for the first pushup, then switched hands and do the next pushup, etc.

Results: Used 175lbs/80kg for the Bench Press, 6-6-6. Metcon 7 rounds plus 11 reps.

Strict Press then Row, RDLs, Bench Press and Pushups

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6 rounds, rest 1 minute between rounds

  • 6 x Strict Press with 2 second pause at top @ 70% of 8RM

Rest 1 minute then 2 rounds, rest 1 minute between rounds

  • Max Reps Seated Dumbbell Press @ 16kg per Hand
  • Max Strict Pullups

Then AMRAP in 6 minutes of

  • Row 1k
  • 20 x DB Romainian Deadlifts @ 20kg per hand
  • Max Incline Bench Press @ Bodyweight

Rest 3 minutes then AMRAP in 6 minutes of

  • Row 1k
  • 20 x DB RDL @ 20kg per hand
  • Max Flat Bench Press @ Bodyweight

Results: Used 75lbs for the Presses. Part 2 – 8/12 and 7/8 reps. Metcon 7 and 4 (lame).

Muscle Ups, Bench Press, Pullups, and L-Sits

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EMOM for 10 minutes

  • 1 x Seated Muscle Up

Then 3 rounds of

  • AMRAP Bench Press @ Bodyweight plus 10lbs
  • Rest 1 minute
  • 5 x Weighted Ring Pullup @ 10kg (Break if needed, keep pause between reps as short as possible)
  • Rest 2 minutes

Then finisher

  • 6 x Towel Pullups (switch top and bottom hands after each rep, so ends up as 6 x 1 rep with alternating hands)
  • 2 minute Plank
  • 6 x Towel Pullups (same as above)
  • 1 minute Dynamic Plank (alternating straight arms to elbows)

Results: Bench Press 10-7-6 reps. Plank was easier than I thought it would be… actually felt like I could have done another minute.

Bench and Pulldowns then a KB EMOM

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3 rounds of

  • Max Unbroken Reps Bench Press @ Body Weight
  • Rest 3 minutes (maximize number of reps)

Then 3 rounds of

  • 10 x Narrow Grip Cable Pulldowns @ 70lbs
  • 10 x Deficit Weighted Pushups @ 10kg (hands on yoga blocks)

Then every 2 minutes for 10 minutes (both left and right is one round)

  • 4 x Single Kettlebell Gunslingers Left @ 20kg
  • 4 x Single Kettlebell Thruster Left
  • 4 x Single Kettlebell Bent Row Left
  • Repeat on Right

Results: Bench Press 11-11-7. The rest done as shown.