"100 Percent" [BENCHMARK]
Duration: 30:00
For Time:
100 Dumbbell Bench Press
100 Alternating Dumbbell Snatches
100 V-ups
100 Dumbbell Step Back Lunges
Dumbbells: 35 / 25 lbs
Time Cap: 30 Minutes
MUSCULAR ENDURANCE & LACTATE THRESHOLD
STIMULUS
- Overview: Today, we are testing our muscular endurance with our new "100 Percent" muscular endurance benchmark workout. Enjoy the burn and remember to challenge yourself with big sets, but do not take any set to failure.
- Choose a light dumbbell that allows you to complete 15+ reps every set on the dumbbell movements.
- Alternating Dumbbell Snatches: Use a single dumbbell and alternate arms every rep. These are from the floor, and both heads of the dumbbell must touch the ground between reps.
- V-ups: Hands touch the ground behind your head at the bottom of your rep. The torso and the legs leave the ground at the same time. Hands touch your feet at the same time at the top of your rep. Your toes must be higher than the top of your head when this occurs.
- Step Back Lunges: Use two dumbbells. Dumbbells are held by your side in the farmer's position. Step one foot straight back, gently touch your back knee to the ground, then return to standing. That's one rep. Alternate legs every rep.
- Intended Intensity: RPE 5-7
- Target Loading: Light
- Fitness Attributes Improved: Muscular Endurance & Lactate Threshold
- Target Score: 17-22 Minutes
STRATEGY
- Being a muscular endurance-focused benchmark, we want to see what our capacity is like. Challenge yourself with big sets, but remember to not take any working set to complete failure.
- Most athletes can open with a big set, then settle into smaller sets (often half the reps of their opening set) throughout the rest of the movement. Example: If you open with 20 reps on the bench press, you can often manage sets of 8-10 throughout the rest of the bench reps.
- Focus on good breathing. Muscular endurance is largely associated with our ability to supply oxygen to the working muscles. If you are not taking in quality breaths, you will not be taking in enough oxygen to support the working muscles.
SUBSTITUTIONS
DUMBBELL BENCH PRESS
- Reduce Loading/Reps
- Sub Barbell, @weight(45/35)
- Floor Press
- Push-Ups
DUMBBELL SNATCH
- Reduce Loading/Reps
- Dumbbell Hang Power Snatches
- Plate Ground to Overhead
- Kettlebell Swings at Same Weight
- Barbell Power Snatches, @weight(45/35)
- Barbell Hang Power Snatches, @weight(45/35)
V-UPS
- Reduce Reps
- Alternating Single-Leg V-ups
- Tuck Crunches
- Sit-Ups
- Hollow Rocks
DUMBBELL STEP BACK (REVERSE) LUNGES
- Reduce Loading/Reps
- Sub Kettlebells
- Barbell Back Rack Reverse Lunges, @weight(45/35)
- Forward Lunges in Place
- Walking Lunges
- Goblet Squats, @dumbbell(35/25)
- Dumbbell Front Squats
MOVEMENT PREP
2 Rounds:
10 Bench Press
10 Dumbbell Snatch
10 V-ups
10 Step Back Lunges