Workouts

General Warm-Up

Duration: 15:00

- 3:00 easy row or bike, 0:05 burst every minute

- 10 push-ups

- 10 band pull-aparts

- 10 empty barbell bench press

- 5 plyo push-ups

Bench Press

Duration: 10:00

3 Reps at 82%

2 Reps at 87%

Max Reps to Technical Failure at 92%

Rest 2-3 Minutes Between Sets

ABSOLUTE STRENGTH

STIMULUS

- Overview: Week 5 returns to the main lifts after the back-off week. Percentages are higher than the opening wave, so the final set may be only a few clean reps.

- 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

"Heavy Hands"

Duration: 15:00

5 Rounds For Time:

8 Dumbbell Bench Press, 50 / 35 lb

10 Strict Pull-ups

12/9 Calorie Bike

Time Cap: 15 Minutes

MUSCULAR ENDURANCE

STIMULUS

- Overview: Upper-body stamina after the heavier bench exposure. Scale pull-ups so each round stays under 3:00.

- Target Score: 11-14 Minutes

STRATEGY

- Keep bench press unbroken, break pull-ups before failure, and bike at a repeatable pace.

SUBSTITUTIONS

DUMBBELL BENCH PRESS

- Reduce loading

- Push-ups

- Barbell bench press, 95 / 65 lb

STRICT PULL-UPS

- Banded strict pull-ups

- Ring rows

BIKE

- Same calories row or ski

- 150m run

MOVEMENT PREP

2 Rounds:

5 dumbbell bench press

4 strict pull-ups

5/4 calorie bike

🏋️‍♂️ Workouts 🏋️‍♀️