Tuesday: Metcon w/ Bench Press

BB Bench Press Waves

Complete 1 wave every 3:00

Set 1: 0:00 - 3:00

3 Reps @ 60% of IRM

2 Reps @ 70% of 1RM

1 Rep @ 78% of 1RM

Set 2: 3:00 - 6:00

3 Reps @ 75% of IRM

2 Reps @ 80% of 1RM

1 Rep @ 83% Of 1RM

Set 3: 6:00 - 9:00

3 Reps @ 80% of IRM

2 Reps @ 83% of 1RM

1 Rep @ 87%+ of 1RM

AMRAP 2 [Until 2,000 Meters]: 

5 Pull-ups 

10 Push-ups 

15 AbMat Sit-ups

Max Distance Row 

Time Cap 30min

ROW options:

1600m/1440m Ski

100/80 Cal Echo Bike

1600m Run

This workout is a sprint-style test of endurance and stamina. Every 2 minutes, you’ll perform a quick round of pull-ups, push-ups, and sit-ups before hopping on the rower to rack up as many meters as possible. Your goal is to reach 2,000 meters on the rower, so push hard through each round of bodyweight movements to maximize your rowing time. It’s all about maintaining speed and intensity until you hit that distance!

Bonus Pull Day

Choose as many as you have time for.

6 Minute AMRAP

8-10 BB Bent Over Row

8-10 DB Dual Hammer Curl

Rest 2 Minutes

6 Minute AMRAP

8-10 Pull Up (strict/assisted/jumping/ kipping)

8-10 BB Bicep Curl

Rest 2 Minutes

6 Minute AMRAP

8-10 DB Single Arm Bent Over Row (each arm)

8-10 Chin Up (strict/ assisted/jumping/ kipping)