Workouts

General Warm-Up

Duration: 15:00

- 3:00 easy row or bike

- 10 push-ups

- 10 band pull-aparts

- 10 empty barbell bench press

- 5 plyo push-ups

Bench Press

Duration: 10:00

3 Reps at 80%

1 Rep at 85%

Max Reps to Technical Failure at 90%

Rest 2-3 Minutes Between Sets

ABSOLUTE STRENGTH

STIMULUS

- Overview: Week 3 is the heaviest week of the opening wave. The final set may be low-rep; make every rep clean and stop before a miss.

- Score: Reps completed on the final set.

SUBSTITUTIONS

BENCH PRESS

- Dumbbell bench press

- Floor press

- Strict press

- Push-ups

MOVEMENT PREP

10 push-ups

10 empty barbell bench press

5 bench press at light weight

3 bench press at moderate weight

1 bench press at heavy warm-up weight

"Pressurized"

Duration: 12:00

AMRAP 12:

8 Strict Pull-ups

10 Push-ups

12/9 Calorie Row

Score: Rounds + Reps

MUSCULAR ENDURANCE

STIMULUS

- Overview: A simple upper-body stamina piece after heavy benching. Scale so no station takes longer than 0:45.

- Target Score: 5-7 Rounds

STRATEGY

- Break pull-ups before failure and keep push-ups crisp. Row at a pace that lets you get right back to the rig.

SUBSTITUTIONS

STRICT PULL-UPS

- Banded strict pull-ups

- Ring rows

PUSH-UPS

- Box push-ups

- Dumbbell floor press

ROW

- Same calories ski or bike

- 150m run

MOVEMENT PREP

2 Rounds:

3 pull-ups

5 push-ups

5/4 calorie row

🏋️‍♂️ Workouts 🏋️‍♀️