Perform in order
Whatever rep scheme you use for bench press, mimic it for your push-ups
100 Bench Press
100 Second Handstand Hold
65lbs Bench Press, Dip Machine / Modified dips, Modified push-ups, Headstand and/or banded assist
95lb Bench Press, Dips on parallel bars, Strict push-ups, Handstand hold against wall
135lb Bench Press, Ring Dips, Strict Push-Ups, Freestanding handstand
Rest as needed between and during exercises
If you cannot complete any more of a specific exercise, mark your number down and quit the workout
1 Mile Warm-Up and Cool Down
1/2 mile warm-up and Cool Down
5 Rounds of Tabata
1 minute rest between each set, if you choose
Try to match or beat your last set's numbers.
Finish with 15 Reps on Bench Press (5 sets of 3 reps at 75% of max)
Chest Fly: 10lb DBs, Chest Press: 20lb DBs
Chest Fly: 15lb DBs, Chest Press: 35lbs DBs
Chest Fly: 25lb DBs, Chest Press: 50lbs DBs
Lifting heavy things over and over!
Mix up your interval training with these fantastic WODs.