MonWOD
Retour aux WODs

Competition Corner

4 Rep Max Bench Press

Athlète pendant un WOD avec box jump

Déroulé

Ouvrir le timer
4 Rep Max Bench Press
Workout Flow:
21-15-9-9-15-21
Dumbbell Front Squats
Toes to Rings
*Athletes Alternate Rounds
RX & Masters 35+ 50/35
Scaled & Masters 45+ 35/25
*Scaled Ring Knee Raises
2:00 rest
4:00 to establish a 4 rep max bench press
At 3,2, 1 go, Athlete A does 21 dumbbell front squats into 21 toes to rings, Athlete B performs 15 front squats and 15 toes to rings, Athlete A does 9 front squats and 9 toes to rings, Athlete B does 9 front squats into 9 toes to rings, Athlete A does 15 front squats into 15 toes to rings, Athlete B does 9 front squats into 9 toes to rings. The Athletes must tag out at the start mat each time.  Score is the time completed.
At the 10:00 mark all athletes will Rest 2:00
At the 12:00 mark, Both athletes will have 4:00 to establish a 4 rep max bench press.
This workout has 2 scores.  Score one time completed in the front squats and twos to rings.  Score two is the total of each athletes highest 4 rep max.
Dumbbell Front Squats:  Athletes may not rest the dumbbells on their shoulders or behing their head.  They must hold in a front rack position with their hands on the dumbbells at all times.  If the athlete drops the dumbbells, they will recieve a 20 second penalty per drop.
Toes to Rings:  Both feet must touch the rings and the same time.  The feet must pass behind the rings in the back swing.  Arms must be in a deadhang with feet off the ground.  Teammates can assist partners to the rings.  Athletes may not use the rig, boxes or mats to jump to the rings.
Bench Press: The athletes must begin in a lock out position above their chest.  The bar must touch the chest each rep with their butt in contact with the bench and their feet on the floor.  If the butt lifts off the bench and/or the feet off the floor, it will be a no rep.  Athlete must complete 4 consecutive reps.  If a rep is missed, the attempt is over and must re rack.  Teammate must be behind the rack spotting the lift.  If the teammates hands touch the barbell during their partners lift, that is a no rep.