Bench Press and Calories on Bike

Stimulus and Strategy:

Today’s workout is a weightlifting and monostructural couplet. Make the bench presses or floor presses more challenging and adjust your pace to allow you to maintain bigger chunks of reps on the bench. The loading of the barbell should be moderate to heavy and allow you to maintain consistent sets of 5-7 reps. Avoid pushing to failure on the bench presses unless you have a spotter. If you do not have a spotter, take extra time to rest between sets and only perform reps you know you can complete.

Scaling:

How I scaled this workout: I performed the rep scheme as is but reduced the percentage to 52% - 62% of my 1 RM bench press. This workout felt hard. Rate: 🌶️🌶️🌶️🌶️Result: 31:51

Reduce the loading and volume of the barbell. Reduce the calories on the bike.

To reduce the complexity of the bench presses, perform dumbbell bench presses or dumbbell floor presses.

In case of injury or limitation, perform the calories on any machine available. For the bench presses, perform single-arm dumbbell bench presses or push-ups.

Partner Warm-up | 8:00

1 set:

Partner A: 1:00 easy pace on Rogue Echo bike, Airdyne, spin bike, Assault bike

Partner B: performs the following

• :30 alternating plank shoulder taps

• :30 banded pull-aparts

2 set:

Partner A: 1:00 easy pace on Rogue Echo bike, Airdyne, spin bike, Assault bike

Partner B:

• 10 banded pass-throughs

• 10 ring rows

TECH | 2:00

Demonstrate: bench press and floor press

Specific Warm-up | 8:00

5 bench presses, empty bar OR

5 floor press at very light weight

5 bench presses, light OR

5 floor press at moderate weight

5 bench presses, moderate OR

5 floor presses, starting weight

Break | 2:00

WOD | H:20 | 40:00

RX:

21-18-15-12-9-6-3 reps for time of:

Bench presses

Calories on the Echo bike

♀ 125-lb barbell

♂ 185-lb barbell

Intermediate option:

21-18-15-12-9-6-3 reps for time of:

Bench presses

Calories on the Echo bike

♀ 95-lb barbell

♂ 135-lb barbell

Beginner option:

15-12-9-6-3 reps for time of:

Dumbbell bench presses

Calories on the Echo bike

♀ 15-lb dumbbells

♂ 20-lb dumbbells

Cooldown | 4:00

Banded shoulder stretches

Enjoy!