WOD Blog

Wed, Jan 25 2023

Most Recent Benchmark:
Back Squat Max on Apr 17, 2017 (3193 days ago)

1.25.23

(Check In)
Warm-up

1. Movement Prep/Activation and Increasing Heart Rate
Banded 7's
-into-
6 min AMRAP
30 sec bike (easy)
20 sec bike (mod)
10 sec bike (hard)
5 Up Downs + Plate Step Up
5 Bench Press (empty bar/slow and controlled)

2. Strength Prep
Athletes will build to a heavy single-on bench press over the course of 10 minutes. Athletes should have a spotter for all reps above 75% effort. A heavy single is not a one-rep max. The difference is that a heavy single is difficult but could be completed again by the athlete on a second set. A one-rep max feels like a 100% effort, and the athlete would not want to do a second attempt on that same day at that weight. Athletes need to focus on keeping their shoulders and butt pressed back against the bench, feet firmly planted, and always finish the rep before trying to rack the barbell.

3. Workout Prep
1 set:
20-seconds (at workout pace)
2 Burpee to Plates

Strength

Bench Press
1x1
Building to a heavy single in 10-12 minutes

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

Workout
General Motors
80/65Calorie EchoBike
*Every minute on the minute (Including 0:00) perform 5 Burpee to Plate (10lb Hi-Temp)*

Target time each set: 8-10 minutes
Time cap each set: 15 minutes

Mobility
1:00 Barbell Quad Smash (each side)
1:00 Couch Stretch (each side)
1:00 Trap Smash (each side)