Strength
Bench Press @ 32X0
- x 4-6 x 4 sets
Notes
Today’s strength is bench press. You will complete 4 working sets of 4-6 reps. Each rep is performed with a :03 descent, :02 pause on the chest, and no pause at lockout. You can build throughout the 4 working sets, but all 4 working sets should be within 20% of your top load.
Aim for the top end of the rep range each set. If you can maintain the tempo for all 6 reps, add weight.
Conditioning
4 Rounds
In 2:00:
- 15m Single Arm Overhead Walking Lunge
- 4 Wall Walks
- Max Calories in remaining time
Rest 2:00
Notes
Today’s workout is 4 rounds of lunging, wall walks, and calories. You will have 2-minutes to complete a 15m lunge (7.5m out, 7.5m back), 4 wall walks, and as many calories as possible in the remaining time. You will rest 2-minutes between rounds. Your score is the number of calories completed across all 4 rounds.
Use a moderate weight dumbbell that allows you to complete 7.5m unbroken, quickly switch hands, and complete another 7.5m unbroken.
The wall walks should take no longer than :40 to complete. Adjust the number of reps or target height accordingly.
Hold a fast, but repeatable pace on the machine. Aim to stay consistent across all 4 rounds.