“Press Conference”
Duration: 15:00
On the 5:00 x 3 Rounds:
Max Unbroken Alternating DB Bent Over Row*
Max Unbroken Dumbbell Bench Press
*One Dumbbell Held Against Chest
Dumbbells: 50 / 35 lbs
Time Cap: 15 Minutes
Score: Total Reps
MUSCULAR ENDURANCE
STIMULUS
- Overview: Today's workout is meant to challenge upper-body pressing and pulling endurance. Your limiting factor will be muscular fatigue, not cardiovascular fatigue.
- Workout Flow: Inside each 5-minute window, perform one max unbroken set of each movement. You can rest as long as you want between movements, but once a new 5-minute window starts, you must move to the bent over rows. It's okay to pause between reps, but once you have to set the dumbbells down, your max set is over.
- Choose a dumbbell weight you can complete unbroken for at least 15 reps on each movement when fresh. Aim for 25+ reps total per round in round 1, 20+ in round 2, and 15+ in round 3.
- Alternating Dumbbell Bent Over Row: Start hinged at the hips with a flat back, both dumbbells held at the chest. Extend one arm fully so the dumbbell lowers below the knee, then row it back to the chest until both heads touch. Keep the opposite dumbbell at the chest throughout. Alternate arms each rep, keeping your torso still and core braced.
- Your score is the total reps accumulated across all rounds (rows + bench, all 3 rounds combined).
- Intended Intensity: RPE 7-8
- Target Loading: Moderate
- Fitness Attribute Improved: Muscular Endurance
- Target Score: 75-150 Total Reps
STRATEGY
- The intent is to use the same pair of dumbbells throughout, but adjust if needed to keep the unbroken sets meaningful. This workout is less about your score and more about achieving a muscular endurance stimulus.
- We don't want to grind through too many reps. A few are okay at the end of each set, but if you hang on to the dumbbells for too long and only do a couple more reps, it will have diminishing returns in the following sets.
- On the rows, the dumbbell held against the chest is what will become hard to maintain. Keep it pulled in tight with your elbow close to your midline and not flared out. Save more rest time before the rows, as this should be the more challenging movement.
- You'll likely be able to accumulate more bench press reps than rows. Once a rep starts to slow, lock out at the top, take a couple of deep breaths, then accumulate more reps.
- Don't go to failure. Always keep a couple of reps in the tank.
SUBSTITUTIONS
DUMBBELL BENT OVER ROW
- Reduce Loading
- Not Alternating
- Sub Barbell, @weight(95/65)
- Sub Bands
- Inverted Row
- Ring Rows
DUMBBELL BENCH PRESS
- Reduce Loading
- Sub Barbell, @weight(95/65)
- Floor Press
- Hand-Release, Weighted, or Deficit Push-ups
- Regular Push-ups
MOVEMENT PREP
With Light Dumbbells:
5 Good Mornings
10 Bent Over Rows
10 Bench Press
At Workout Weight:
5 Bent Over Rows
5 Bench Press