5 rounds for time of:
Row 500 meters
15 bench presses
♀ 95 lb ♂ 135 lb
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Compare to 190809.
Scaling:
Watch The Bench Press and Rowing for points of performance prior to warming up. Spend time in the warm-up working up to a load that will allow you to complete 10 consecutive bench presses.
Intermediate Option:
5 rounds for time of:
Row 500 meters
15 bench presses
♀ 75 lb ♂ 115 lb
Beginner Option:
3 rounds for time of:
Row 500 meters
15 bench presses
Scaling:
Deconditioned athletes should consider reducing the overall volume of this workout. Choose a bench press loading that allows you to complete a set of 10 unbroken reps when fresh.
Scaling:
Reduce the distance of the row to keep each effort under 5 minutes. Reduce the load, and potentially the volume, of the bench presses to maintain sets of 5 or more reps at a time.
*Focusing on quality, accumulate 2 minutes in as few sets as possible.
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Scaling:
Reduce the load on the power cleans and bench presses. Choose a load on the barbell that allows for moderately heavy singles. Choose a dumbbell load with which you’re able to complete the first 20 in 3 sets or less. The double-under can be modified to 30 lateral jumps over the barbell. For the L-sit hold, watch “L-Sit Drills,” choose a drill, and practice.
Intermediate option:
For time:
5 power cleans
20 dumbbell bench presses
100 double-unders
10 power cleans
20 dumbbell bench presses
100 double-unders
15 power cleans
20 dumbbell bench presses
100 double-unders
Scaling:
Modify the pushing movements to something challenging that decreases in difficulty each round. Athletes of all levels should first develop strength in a strict handstand push-up before performing a kipping handstand push-up.