Today, we are testing our muscular endurance with our new "100 Percent" muscular endurance benchmark workout. Enjoy the burn and remember to challenge yourself with big sets, but do not take any set to failure. 

Score: Time

Intended Intensity: RPE 5-7

Target Loading: Light

Fitness Attributes Improved: Muscular Endurance & Lactate Threshold 

Target Score: 17-22 Minutes 

Choose a light dumbbell that allows you to complete 15+ reps every set on the dumbbell movements.

Alternating Dumbbell Snatches: Use a single dumbbell and alternate arms every rep. These are from the floor, and both heads of the dumbbell must touch the ground between reps.

V-ups: Hands touch the ground behind your head at the bottom of your rep. The torso and the legs leave the ground at the same time. Hands touch your feet at the same time at the top of your rep. Your toes must be higher than the top of your head when this occurs.

Step Back Lunges: Use two dumbbells. Dumbbells are held by your side in the farmer's position. Step one foot straight back, gently touch your back knee to the ground, then return to standing. That's one rep. Alternate legs every rep.

Dumbbell Bench Press

Shoulders should be pulled back and down.

Creates a stable base and protects the shoulders.

Being a muscular endurance-focused benchmark, we want to see what our capacity is like. Challenge yourself with big sets, but remember to not take any working set to complete failure. 

Most athletes can open with a big set, then settle into smaller sets (often half the reps of their opening set) throughout the rest of the movement. Example: If you open with 20 reps on the bench press, you can often manage sets of 8-10 throughout the rest of the bench reps. 

Focus on good breathing. Muscular endurance is largely associated with our ability to supply oxygen to the working muscles. If you are not taking in quality breaths, you will not be taking in enough oxygen to support the working muscles.

DUMBBELL BENCH PRESS

Reduce Loading/Reps
Sub Barbell (65/45)
Floor Press
Push-Ups

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DUMBBELL SNATCH  

Reduce Loading/Reps 
Dumbbell Hang Power Snatches 
Plate Ground to Overhead
Kettlebell Swings at Same Weight
Barbell Power Snatches (65/45)
Barbell Hang Power Snatches (65/45)

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V-UPS

Reduce Reps
Alternating Single-Leg V-ups
Tuck Crunches
Sit-Ups
Hollow Rocks

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DUMBBELL STEP BACK (REVERSE) LUNGES

Reduce Loading/Reps 
Sub Kettlebells
Barbell Back Rack Reverse Lunges (65/45)
Forward Lunges in Place
Walking Lunges
Goblet Squats (50/35)
Dumbbell Front Squats

While Dumbbell Bench is programmed we understand not all gyms will have enough benches for each member. Feel free to sub out dumbbell floor press instead if needed.