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Components

Bench Press

Metcon

Settings

Workout

Saturday

Warm-up

2 SETS (5:00 MAX for Both Parts)
30 Single Unders
10 Glute Bridges
10 Scap Push-Ups

Into...

2 SETS
30 Big Jump Single Unders (or...30 Double Unders)
10 KB Deadlifts
10 KB Upright Row

Strength

Bench Press (5-Rep Heavy )

Bench Press

ON A 15:00 RUNNING CLOCK...
Build to a Heavy 5-Rep Bench Press

(Score is Weight)

Workout

Metcon (Time)

FOR TIME
100 Double Unders
50 Push-Up
75 Double Unders
25 Push-Ups
75 Russian KB Swing (70/53)|(53/35)
50 Double Unders
50 Push-Ups
25 Double Unders
25 Push-Ups

(Score is Time)

KG KB: (32/24)|(24/16)

Partner Workout Option

Metcon (Time)

IN TEAMS OF 2...

FOR TIME
200 Double Unders
100 Push-Up
150 Russian KB Swings (70/53)|(53/35)
100 Push-Ups
200 Double Unders

*P1 works while P2 rests. Split reps as needed. Resting Partner must hold the KB in suitcase grip in either hand. KB can never touch the ground the entire workout. During the KB Swings, resting partner must hold Push-Up Plank. If KB touches the group, both partners must stop workout and run 100m.

(Score is Time)

KG KB: (32/24)|(24/16)

Want to see some of these movements in action? Check out our .