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)
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)
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.
Score: Reps
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.
Elbow Tuck
Elbows should be slightly tucked, not flared.
Prevents shoulder strain and ensures proper pressing mechanics.
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.
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
[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)
(0-3 minutes)
Whiteboard Brief
(3-9 minutes)
General Flow
(9-21 minutes)
Wall balls | tell, show, do, check
Bench Press + Medball Prep
(21-36 minutes)
(36-42 minutes)
Practice Round
Break
Workout Q&A
(42- 58 minutes)
Look For
Post Workout Clean Up & Chat (58-60)
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.
