5 rounds for time of:
500-meter row
15 bench presses
♀ 95 lb
♂ 135 lb
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Stimulus and Strategy:
Today’s workout is a classic combination of pushing and pulling movement functions. In theory, neither movement should affect the other. The only question is, how fast can you row without needing too much rest before lifting the barbell? The loading of the barbell should be on the lighter side of moderate. This should allow you to perform consistent sets of 10 or more reps. As always with the bench press, if you are performing this workout by yourself or no one is around to help, be cautious of pushing to failure — always keep a few reps left in the tank.
Scaling:
Reduce the loading of the barbell. Reduce the distance on the rower.
To reduce the complexity of the bench presses, perform dumbbell bench presses or dumbbell floor presses.
In case of injury or limitation, substitute a 400-meter run or 1,250-meter Echo bike. For the bench presses, perform single-arm dumbbell bench presses or push-ups.
Intermediate option:
5 rounds for time of:
500-meter row
15 bench presses
♀ 75 lb
♂ 115 lb
Beginner option:
3 rounds for time of:
500-meter row
15 bench presses
♀ 45 lb
♂ 75 lb
Coaching cues:
In the bench press, your legs are just as important as your upper body. Drive your feet into the ground, squeeze your glutes, and drive the barbell away from your chest.
Resources:
Rowing Technique Tips
The Bench Press
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