Bench Press 1×1

* Use the heaviest weight you can for the set.

Heavy Single 10-12 minutes.

Rest a little longer than normal between sets when you reach heavier weights.

All athletes (Old or New) should work up in weight until their form, drive, or mental capacity is getting close to riding that
fine line of “Bad Movement.”

Go by feel and make smooth, calculated jumps in weight early on. Slow down the pace, and weight jumps when you reach heavier weights.

Try and reach a Heavy Single in 6-8 working sets (not including light warm-up sets).

Record your heaviest lift as 1 of your scores for load
MAKE SURE ALL ATHLETES HAVE A SPOTTER!!!

For time:

3 rounds of:

27 Air Squats

21 GHD Sit-ups

15 Deficit Push-ups, 4/2 in

— then —

Rest 3 mins

— then —

3 rounds of:

27 Air Squats

21 Toes-to-bars

15 Push-ups

TARGET SCORE
Target time each set: sub 8 minutes
Time cap each set: 10 minutes

STIMULUS and GOALS
Stimulus is moderate, consistent pacing across the entire workout. Athletes will alternate core movements between part A and B, performing GHDs and toes to bars. Upper, lower, and the mid-line will be heavily challenged today through this bodyweight wrecker. Adjust reps and movements to allow athletes to flow steadily through each station.

Challenge athletes to see if they can replicate or get faster on the second part.