Bench Press
Warm Up
A. GENERAL (5 MIN)
3 rounds:
1 min Jump Rope
10 Air Squats
10 Band Pull-Aparts
20 sec Hollow Hold
B. SPECIFIC — WENNING WARM-UP (8-10 MIN)
3 rounds, circuit, no rest between movements:
20 DB Bench Press
20 Ring Rows
20 Band Triceps Pushdowns
RPE 4 — a pump, not a burn.
Scaled: 2 rounds x 20, Push-Ups on a box instead of DB Bench.
Warm-up sets Bench Press:
8 @ empty bar
5 @ RPE 5
3 @ RPE 6.5
Force / Ability
BENCH PRESS (+ DB ROW)
Every 2:30 x 6 sets
Sets 1-2: 3 reps @ RPE 7.5
Sets 3-4: 2 reps @ RPE 8-8.5
Sets 5-6: 2 reps @ RPE 8.5-9 (heaviest doubles of the cycle; no missed reps)
Superset: 8/8 DB Row after each set
Score: Heaviest double
Scaled: DB Bench 6 x 6-8 @ RPE 7
Cues: shoulder blades pinned, feet planted, bar to lower chest, spotter on every heavy set.
WOD
5 ROUNDS FOR TIME
15 Box Jumps
400 m Run
Time cap 18 min
Rx (M / W): Box 30 / 24 in (36 / 30 in for advanced)
Scaled: Box 20 / 16 in or Box Step-Ups — 300 m Run
Stimulus: Steady (RPE 7-8); jump up, step down, run at a pace you can hold all 5 rounds. Aim 12-16 min. Legs and lungs only after Bench + Row.
Score: Time (or reps at cap)
Cool Down
Chest wall stretch 1 min/side
Thread the Needle 1 min/side
Calf stretch 1 min/side
Zone 2
40 MIN BIKE
40 min continuous Bike (Row as backup)
Zone 2 — RPE 3-4
HR 60-70% max; nasal / conversational.
Score: Cal + Avg HR