In part 1, - This is the third week of our bench press base progression cycle. Aim to work up to 86%, then complete all three sets at that load as long as you can maintain good form.  In part 2, This workout combines bench presses with a descending rep scheme and double dumbbell front rack lunges, challenging your upper body strength, core stability, and leg endurance. Move efficiently between exercises and manage your pace early to finish within the 18-minute cap, keeping form a priority as you fatigue.

Score | Time

Target Score | 10:00-15:00

Stimulus | Moderate Loading

Bench Press | These are dumbbell bench presses. Choose a weight you can complete in 2 sets maximum.

Lunge | Hold two dumbbells in the front rack position. Lunge 15 feet out and 15 feet back to the bench.

Break the bar

We’re focusing on the athlete “breaking the bar” in the bench press. This technique ensures optimal muscle activation in the chest and shoulders. Breaking the bar helps to stabilize the shoulders and elbows, reducing the risk of injury and ensuring proper alignment throughout the movement. It creates tension in the upper body, providing a solid base from which to press the weight.

BENCH PRESS

Reduce Loading
Sub Barbell
Floor Press
Strict Press
Weighted Deficit Push-Ups
2x Push-Ups

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DUMBBELL FRONT RACK LUNGE

Reduce Loading/Distance
Dumbbell or Kettlebell Suitcase Lunge
Single Kettlebell or Dumbbell
Sub Kettlebells or Barbell
Reverse Lunges

If you don't have enough benches, go with a dumbbell floor press. 

Lunge 15 feet out and 15 feet back to the bench. You must keep hands in contact with the dumbbell handles throughout the entire lunge.