Bench Workout
Strength Programme
1-1-1-1-1
Alternative Option
3-3-3-3-3
Warm up and establish a 1RM or 3RM for the day. All of your attempts should be heavy.
And, good news…no tempo. If you’ve been consistently benching for a while and feel comfortable testing a 1RM, then go that route. If not, then perform a heavy triple instead. Use spotters on all work sets. Remember that on strict upper body pressing movements, small increases in weight can make a big difference. Don’t be this guy.
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30 Minutes Not for Rounds:
10 Max Effort Strokes on the C2 (score your highest calorie split)
200m Jog
10 Shoot Throughs
Use parallettes and /or boxes for the shoot throughs. Aim to keep moving the whole time. Push hard on the row and recover on the 270m jogs. Play around with Push-Ups and Dips on the shoot throughs.
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