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Workout

Bench Press

4 Sets: 

3 Bench Press  

- Rest 20 Seconds - 

3 Lying Medball Chest Throw (14/10)

* Build In Weight To Technical Failure 

* Aim for ~83-93%+ of 1RM 

* Rest 2-3 Minutes Between Sets

"Taboo" 

TABATA [8 x :20 Work + :10 Rest]

A) Dumbbell Bench Press (50/35)'s 

B) Wallballs (20/14) 

C) Row Calories 

* Complete 8 Rounds @ Station Before Advancing 

KG | (22.5/15), (9/6)

AEROBIC POWER [VO2 MAX]

AGE GROUP

13-15 & 55+ | (35/25)'s, (20/10) to 9' 

KG | (15/11), (9/4.5)

Open-Games

TABATA [8 x :20 Work + :10 Rest]

A) Dumbbell Bench Press (50/35)'s 

B) Row Calories 

C) Wallballs (20/14) 

D) Row Calories 

* Complete 8 Rounds @ Station Before Advancing 

KG | (22.5/15), (9/6)

For the Coach

Resource Drive

Workout Overview

Stimulus

This is the fourth week of our 5-week Super Power strength cycle. The intent of this cycle is to improve absolute strength & explosive power through contrast training.   We're contrasting heavy bench press with light medball chest throws to stimulate power development. BE EXPLOSIVE in your medball throws. Moving with as much speed as you can is what stimulates the body to become more explosive. 

In part 2, This workout quickly becomes demanding with short, intense work intervals and brief rest periods. Complete all eight rounds at one station before advancing to the next. There is no rest beyond the 10 seconds when transitioning to the following station.

Scoring

Score: Reps

Movements

Intended Intensity: RPE 7-8

Target Loading: Light-Moderate 

Fitness Attribute Improved: Aerobic Power [VO2 Max]

Target Score: 160-280 Reps

- Bench Press: Choose a dumbbell weight that you could complete for 25+ reps unbroken when fresh. 

Row: Your pace will likely be around your 2k PR pace or up to 10 seconds slower than it.

Wallballs: Try to maintain a full, unbroken set during the 20 seconds as much as you can. We would rather you work with lighter weight and unbroken sets than breaking the 20 seconds because you used a heavier wallball.

The One | Teaching Focus

Elbow Tuck

Elbows should be slightly tucked, not flared.

Prevents shoulder strain and ensures proper pressing mechanics.

Strategies

Work at the intended intensity during your work intervals.

Aim to complete wallball sets unbroken as much as you can. 

Focus on deep breaths, aiming to get two big deep breaths during the rest intervals. 

To rest during the bench press, lock your arms out, bring your knees to the bottom dumbbell head, and roll up to the seated position. Lean the dumbbells against your chest to take tension off your arms. 

Modifications

DUMBBELL BENCH PRESS

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

ROW 

Ski 
Bike Erg
Echo Bike
Shuttle Runs
Treadmill/Runner

WALLBALLS

Reduce Loading/Target Height
Double Dumbbell Thrusters (25/15)s
Empty Barbell Thrusters
Wallball Thrusters
No Squat Wallballs
Air Squats

Logistics

[TEAMS OF 2]
EMOM 6: 
Minute 1: Dumbbell Bench Press (50/35)'s 
Minute 2: Bike Calories 

Directly Into...

EMOM 6: 
Minute 1: Wallballs (20/14) 
Minute 2:  Row Calories 

* Score total reps 
* Partners start on opposite stations and switch every minute (3x each station per partner) 

Lesson Plan
(0-3 minutes)

(0-3 minutes)

Whiteboard Brief

  • Refer to coaches stimulus notes
  • Provide workout overview & stimulus
  • Provide mods & subs overview
  • Ask for injuries & limitations

General Warm-Up
(3-9 minutes)

(3-9 minutes)

General Flow

  • 0:30 Pec Stretch (right)
  • 0:30 Pec Stretch (left)
  • 0:30 Band Pass Throughs
  • 0:30 Band Around the Worlds
  • 0:30 Band Pull Aparts
  • 0:30 Spiderman Stretch
  • 0:30 Bodyweight Goodmornings
  • 0:30 Squat Jumps

Specific Warm-Up
(9-21 minutes)

(9-21 minutes)

Wall balls | tell, show, do, check

  • Establish set-up 
  • Feet shoulder-width apart.
  • Hold the medicine ball at chest height with both hands on the sides of the ball.
  • Elbows pointing down.
  • 5 medball squat
  • Focus on foot arch and gripping the ground
  • 5 medball push press
  • Focus on timing of hips and legs extending then pressing the ball 
  • 3 Medball thruster 
  • Focus on squat mechanics, foot arch, and gripping the ground 
  • 3 Medball thruster 
  • Focus on timing of hips and legs extending then pressing the ball overhead 
  • 5 Wall balls

Bench Press + Medball Prep

  • 5 Barbell scapular retractions 
  • 3 Tempo empty bar bench press 
  • 3 second negative, 1 second hold, powerful press
  • Focus on maintaining position on bench 
  • 3 Tempo empty bar bench press 
  • Focus on “breaking the bar” throughout the rep. 
  • 3 second negative, 1 second hold, powerful press
  • 5 Medball Chest Press
  • 3 Medball Chest Throws

Strength
(21-33 minutes)

(21-36 minutes)

  • Your working sets should land within the suggested percentage range. A rough estimate of where you might complete these reps is at 83-93%+ of your 1RM bench press. If you're feeling good, your technique is dialed in, and you want to, feel free to go heavier than 93% if you have it in you today!
  • Building Sets: 
  • 5 @ 55%
  • 4 @ 65%
  • 3 @ 75%

Primer
(33-39 minutes)

(36-42 minutes)

Practice Round

  • 8 Dumbbell Bench Press
  • - Rest 0:10 - 
  • 8 Calorie Row 
  • - Rest 0:10 - 
  • 8 Wallballs
  • - Rest 0:10 -

Break

Workout Q&A

Workout
(39-55 minutes)

(42- 58 minutes)

Look For

  • Dumbbell Bench Press:  Look for athletes to maintain full range of motion throughout reps, and keep control as they move. 
  • Row: Look for athletes to use strong pulls, with only twenty seconds to work. We want them to hit it with an aggressive pace each time. 
  • Wallballs:  Athletes should try to explode out of the squat to give the shoulders a break in the toss. 

Post Workout Clean Up & Chat (58-60)

Accessory Work

Bulletproof Shoulders 

3-4 Sets For Quality:

10 Dumbbell Front Raises + Max Hold

- Rest 1 Minute -

10 Dumbbell Reverse Flys + Max Hold

- Rest 1 Minute -

* Max Hold After Final Rep On Both Movements 

MINDSET

Johann Wolfgang von Goethe 

"If you must tell me your opinions, tell me what you believe in. I have plenty of doubts of my own." 

Share your beliefs with conviction rather than simply adding to the doubts others may already have.

Additional Elements

Have questions?

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