In part 1, This is the fourth week of our 8-week Base Camp strength cycle.  We’ve progressed the classic powerlifts (squat, bench, deadlift) over the past three weeks, and now we have a deload in Week 4.

In part 2, Today's workout brings a fun challenge and a need for a good strategy. Strong rowers may be able to out-row a bad bench press, but can a good bench presser out-press a bad row??

Workout Flow: Upon completion of your row, you have until the 10-minute mark to complete one unbroken set of dumbbell bench press. You can pause in the lockout position, but that is the only place to rest to be considered unbroken. Every bench press rep takes 1 second off your row time. For example, if your row took 8:00 and you got 30 bench press, your scored time will be 7:30.

Score: Row Time Minus Bench Reps

Intended Intensity: RPE 7-8 

Target Loading: Light-Moderate 

Fitness Attributes Improved: VO2 Max & Muscular Endurance

Target Score: 6-8 Minutes

Bench Press: Choose a dumbbell weight that you can complete for 20+ reps unbroken when fresh. 

Break the bar 

We’re focusing on the athlete “breaking the bar” in the bench press. This technique ensures optimal muscle activation in the chest and shoulders. Breaking the bar helps to stabilize the shoulders and elbows, reducing the risk of injury and ensuring proper alignment throughout the movement. It creates tension in the upper body, providing a solid base from which to press the weight. Verbal Cues: "Imagine you're trying to bend the bar in half with your hands." "Push outward against the bar as if you're trying to spread it apart." "Squeeze the bar as hard as you can and push outward with your hands."

For most athletes, the best strategy will be to row at an RPE 7-8. This will be a challenging pace, but won't be max effort. The row will seem easy for the first quarter, and get progressively more challenging to maintain the same pace with every successive 500 meters rowed. 

It is unlikely that your bench set will last more than 2:00. So, if you have the time, take 20-30 seconds to just sit on the bench, take some deep breaths, and lower your heart rate before starting your bench press. 

Do not work through grindy reps. The best bench strategy is to work for as long as you can move at a consistent pace. Once a rep starts to burn a little, lock out at the top and take 3 breaths before beginning to accumulate more reps. Remember, you cannot put the dumbbells down while resting; otherwise, your unbroken set is over. 

2,000/1,800 METER ROW

1,600/1,440m Ski
100/80 Calorie Echo Bike
4,000/3,600m Bike Erg
1,600m Run
8:00 Effort on Treadmill/Runner

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DUMBBELL BENCH PRESS

Reduce Loading
Sub Barbell (135/95)
Hand-Release Push-ups
Floor Press
Weighted or Deficit Push-Ups
Push-Ups

For large classes, you can stagger groups by 6-7 minutes if needed.  Or you can sub out the dumbbell bench press for a dumbbell floor press.