Saturday, January 14, 2017


5 Rounds for Max Reps of:
Bodyweight Bench Press
Compare to July 15, 2016.

This workout is designed for unbroken max effort sets of both bench press and pull-ups.

The time between completing each set of bench press and beginning each set of max pull-ups should be only what is needed to transition; no more than 60 seconds. Each round is completed when the athlete drops off the pull-up bar. A timer should be used to ensure 3 minutes elapses between rounds (less than 3 minutes is counter-productive; more than 5 minutes and the athlete will get cold). Keep track of each round’s bench press and pull-up reps, as well as weight used. Score is total number of reps.

WOD Demo with Kris Clever and Dave Lipson:

As written. Athletes need to be able to perform a MINIMUM of 5 bench press reps at bodyweight and 10 unbroken pull-ups in order to attempt the workout RX. Ideally, we will be looking for 10-30 unbroken reps for each round of bench press, and 20+ unbroken pull-ups per round.

Goal is to bench press as heavy as you can manage for a MINIMUM of 5 reps. A better range for an intermediate athlete to shoot for would be 8-15 reps.
For INTERMEDIATE, the bench press needs to be a bare minimum of 65 pounds. If this is too heavy, the athlete should perform the SCALED version to build the prerequisite strength and positioning.
The goal for the pull-ups is to get a max effort set of a MINIMUM of 5 reps. If the athlete cannot perform AT LEAST 5 unbroken pull-ups, then they should perform 10 (unbanded) total pull-ups per round, breaking up the reps as needed.

5 Rounds
15 Perfect Push-ups, weighted, if possible (scaled may also perform floor press or bench press if equipment allows)
15 Banded Pull-ups, 7 Pull-up Negatives, or 15 Perfect Ring Rows
Rest 3 minutes between rounds.
*For scaled, sets do not need to be performed unbroken.

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