Bench press

For quality
- can built up

5 x every 3 min
5 reps

Goal & Intensity:

• Get familiar with the bench press and learn proper technique. The goal is to find a comfortable weight and controlled range of motion.
• Execution:5 rounds, every 3 minutes: 5 bench press reps – build up only if technique allows. Focus on quality, not max effort.
• Progress: Start light and increase gradually only if you feel confident and stable.
• Tip: Keep your feet flat, shoulder blades tight to the bench, and lower the bar with control.

RPE: 6–7/10 – build awareness, not records

Post WOD:
4 rounds, every 2 minutes: 10 inverted chest-to-bar rows – focus on upper back engagement.