Jun 10


Download the week


Bench Press

Max Repetitions of Bench Press @ 90%

* To Technical Failure

* Add 5# To Each Set From Last Attempt (4/22/24)


6 Rounds For Time:

10 Single Arm Devil's Press (50/35)

20/16 Calorie Bike Erg

Time Cap: 18 Minutes


6 Rounds For Time:

10 Devil Press, @dumbbell(50/35)'s

15/12 Calorie Echo Bike

Time Cap: 18 Minutes

For the Coach

Resource Drive

Workout Overview


In part 1, we’re back with our second time through Bench press. Athletes should be targeting 2-4 reps at #5 heavier than the load they used the first time we performed Bench press during this cycle. If athletes didn’t complete the bench press the first time, they’ll target 90%. In part 2, This couplet is sure to spike our heart rates and breathing too quickly if we aren't paying attention in our first two rounds. Grip and shoulder fatigue shouldn't start to play a role until our last round or two, so if we play it smart in the beginning we should be able to hold it off long enough to give a big push in our final round!


Time to complete work. Add 1s per rep not completed if you are time capped.


Single Arm Devil's Press | About 1:00 or less of work. Ensure full lockout overhead at the finish and chest to the floor in the bottom.
Calorie Bike Erg | 1:30 or less

The One | Teaching Focus

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.


Reduce Reps
Reduce Loading
Single Arm Dumbbell Power Snatch
Single Arm Dumbbell Burpee Deadlift
Burpee To Target
Single Arm Kettlebell Hang Clean & Jerk
Single Arm Kettlebell Russian Swings20/16

Reduce Distance
Time Cap
20/16 Calorie Row
16/12 Calorie Ski
200m Run
150m Air Run


In part 1, Athletes can pair up and share bench press stations, be sure to encourage athletes to spot one another.

In part 2, the goal should be to have each athlete have their own machine.  If you dont have enough, have a second group start 1:30 behind.  Be prepared for plan B if athletes get backed up on the machine.  You can have secondary machines ready if needed.

Lesson Plan
(0-3 minutes)

(0-3 minutes)

Whiteboard Brief

  • Provide workout overview
  • Review stimulus notes
  • Provide mods & subs overview
  • Ask for injuries & limitations

General Warm-Up
(3-9 minutes)

(3-10 minutes)

General Flow 0:20 each

  • Grab Band & DB
  • Banded passthrough
  • Banded around the world (clockwise)
  • Banded around the world (counter clockwise)
  • Scorpions
  • Downward dog
  • Band pull aparts

Partner Warm up 0:20 each

  • Round 1:

P1: Bike (easy)

P2: Push ups

  • Rounds 2:

P1: Bike (moderate)

P2: Crush grip press

  • Round 3:

P1: Bike (hard)

P2: Burpees

Specific Warm-Up
(9-21 minutes)

(10-20 minutes)

SA Devils Press | tell, show, do, check

  • Focus on timing of hip extension before utilizing the arms to pull.
  • :10 Alternating DB deadlift
  • :10 DB swings right
  • :10 DB swings left
  • :10 DB hang snatch right
  • :10 DB hang snatch left
  • 4  Alternating DB Devils press

Focus on keeping the DB close to the body

Bench Press | tell, show, do, check

  • Establish stance, grip, & set up

Shoulder blades & butt on bench

Feet on the floor

Hands outside shoulders with full grip on bar

Eyes under barbell

Visible arch in lower back  

  • 5 Tempo empty bar bench press

3 second negative, 2 second hold

  • Focus on 45 degree angle with elbows

3 Tempo empty bar bench press

3 second negative, 2 second hold

Focus on “breaking” or “snapping” the bar throughout the movement.

(21-33 minutes)

(20-32 minutes)

  • 10:00 window
  • Builds based on coach or athlete discretion
  • Transition to part 2

(33-39 minutes)

(32-38 minutes)

Practice Round

  • 4 Single Arm Devil's Press
  • 6 Calorie Bike Erg


Workout adjustments if needed

(39-55 minutes)

(38-50 minutes)

Look For

  • Bike

Pedal Technique. Emphasize a smooth and circular pedal stroke. Athletes should apply force not only during the downstroke but also through the entire pedal revolution. Cue pulling up on the pedals during the upstroke to engage the hamstrings and recruit more muscle groups.

  • SA devils press

Keeping the DB close to the body. Maximizing leg drive before using the arms to pull.

  • Post Workout Clean Up & Chat (50-60 Minutes)

Accessory Work

Killer Core
3-4 Sets For Quality:
40 Second Hollow Hold
20 Medicine Ball Twists
100' Single Arm Farmers Carry (Each) Rest 1-2 Minutes Between Sets

Additional Elements

Have questions?

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