2/13/2025

Tempo Bench Press

8 sets
2 Tempo Bench Press (70-80%)
Tempo = 3 sec down/no pause/1 sec up/no pause (3010)
-rest 60-90 seconds between sets-

Bison

Affiliate Compete (RX+)

5:00 AMRAP

5-10-15…

Dumbbell Bench Press (50s/35s)

GHDs

-rest 1:00-

5:00 AMRAP

5-10-15…

Ring Rows

GHDs

-rest 1:00-

5:00 AMRAP

5-10-15…

Dumbbell Bench Press (50s/35s)

Ring Rows

Freedom (RX'd)
5:00 AMRAP
5-10-15. . .
Dumbbell Bench Press (50s/35s)
V-Ups

-rest 1:00-

5:00 AMRAP
5-10-15. . .
Ring Rows (Or Bodyweight Bar Rows)
V-Ups

-rest 1:00-

5:00 AMRAP
5-10-15. . .
Dumbbell Bench Press (50s/35s)
Ring Rows (Or Bodyweight Bar Rows)

Independence
5:00 AMRAP
5-10-15. . .
Dumbbell Bench Press (35s/25s)
V-Ups
-rest 1:00-
5:00 AMRAP
5-10-15. . .
Ring Rows
V-Ups
-rest 1:00-
5:00 AMRAP
5-10-15. . .
Dumbbell Bench Press (35s/25s)
Ring Rows

Liberty
5:00 AMRAP
5-10-15. . .
Dumbbell Bench Press (light)
SIt Ups
-rest 1:00-
5:00 AMRAP
5-10-15. . .
Ring Rows
Sit Ups
-rest 1:00-
5:00 AMRAP
5-10-15. . .
Dumbbell Bench Press (light)
Ring Rows

• Target Round each set:
  Workout 1: Round of 20 Dumbbell Bench
  Workout 2: Round of 20 Ring Rows
  Workout 3: Round of 15 Ring Rows

• Minimum Rounds each set before scaling: Round 15