5 Bench Press, 60% 1RM

* Every 1 min for 5 mins.

Athletes should go off of their Heavy Single from week 1, and if they are new or missed, then use a lightweight that feels good and looks good.

Ensure athletes are ready to bench at the top of each minute to get a consistent rest each set.

Make sure athletes focus on a deep stomach breath before every lift.

Grip should be a thumb length outside the chest. Shoulders stay depressed against the bench while feet stay in contact with the floor.

For time:

30/24 Air Bike Calories

30 Dumbbell Bench Press, 50/35 lbs

24/20 Air Bike Calories

24 Dumbbell Bench Press, 50/35 lbs

18/14 Air Bike Calories

18 Dumbbell Bench Press, 50/35 lbs

12/10 Air Bike Calories

12 Dumbbell Bench Press, 50/35 lbs

6/5 Air Bike Calories

6 Dumbbell Bench Press, 50/35 lbs

Target time: 10-12 minutes
Time cap: 16 minutes
Large Class Target time: 15-16 minutes
Large Class Time cap: 20 minutes

Stimulus is moderate/moderate-high intensity. Athletes should utilize steady, sustainable effort on the bike and be prepared to perform strategically planned sets on bench to avoid burnout.

The bench press should be the area where athletes catch their breath. If they try to go too fast and not control the tempo on the presses, then the bike effort will plummet.