Workout Description
For Time
20-16-12-8-4 reps of:
Bench Presses (155/105 lb)
Calorie Row
Why This Workout Is Medium
The descending rep scheme (20-16-12-8-4) provides natural rest periods between sets. While 155/105 bench press is moderately heavy, it's paired with rowing which uses different muscle groups, allowing some recovery. The total volume (60 reps each) is manageable, and the workout should take 12-15 minutes for average athletes. Neither movement is technically complex or extremely fatiguing when combined.
Benchmark Times for Demetrius
- Elite: <6:00
- Advanced: 7:00-8:00
- Intermediate: 9:00-10:00
- Beginner: >16:00
Training Focus
This workout develops the following fitness attributes:
- Endurance (7/10): The combination of rowing and moderate-load bench press creates sustained cardiovascular demand across 60 total reps, with rowing especially challenging the aerobic system.
- Stamina (6/10): Descending rep scheme tests muscular endurance, particularly in the chest and arms, with accumulated fatigue from both movements taxing local muscle stamina.
- Strength (6/10): 155/105 lb bench press represents a moderate-heavy load for most athletes, requiring significant strength capacity especially in early, higher-rep rounds.
- Speed (5/10): Quick transitions between movements and maintaining rowing pace are important, but load on bench press necessitates controlled tempo.
- Power (4/10): Rowing requires moderate power output for each pull, while bench press becomes more strength-focused due to load and fatigue.
- Flexibility (2/10): Basic shoulder mobility needed for bench press setup and rowing catch position. No extreme ranges of motion required.
Scaling Options
Reduce bench press weight to 60-70% of 1RM (typical scaling: 115/75, 95/65, or 75/55 lb). Sub push-ups or DB bench press if barbell bench technique isn't solid. For rowing, scale to shorter distances (150/120/90/60/30 meters) instead of calories if needed. Consider reducing total volume to 16-12-8-4 reps for beginners.
Scaling Explanation
Scale if you cannot perform 12+ unbroken bench presses at prescribed weight with perfect form, or if you can't maintain 1000+ cal/hr on rower. Technique on bench press is non-negotiable - reduce load to maintain proper movement patterns throughout. Target completion time is 8-12 minutes. Scale to achieve this time domain while maintaining intensity and proper form.
Intended Stimulus
Moderate-length glycolytic workout (8-12 minutes) combining heavy pushing strength with cardiovascular output. Tests upper body strength endurance and ability to maintain power on the rower while managing upper body fatigue. Primary challenge is maintaining bench press technique under accumulating fatigue.
Coach Insight
Break bench press sets early to maintain form - consider 8/7/5, 6/6/4, 5/4/3 for first rounds. Quick but controlled transitions. On the rower, aim for consistent 1000-1200 cal/hr pace early, increasing effort in final two rounds. Common mistake is going too heavy on bench or pushing too hard on initial row, leading to dramatic slowdown. Keep bench press setup consistent - feet planted, shoulders retracted, controlled eccentric.
Benchmark Notes
This workout is structurally similar to DT (5 rounds of barbell + metabolic conditioning) but with a descending rep scheme and slightly lighter load. Using DT as our anchor (L10: 360-420s male, 430-510s female).
Breakdown for male L5 (600s target):
Set 1 (20 reps): Bench 40s + Row 50s + 10s transition = 100s
Set 2 (16 reps): Bench 35s + Row 40s + 10s = 85s
Set 3 (12 reps): Bench 30s + Row 30s + 10s = 70s
Set 4 (8 reps): Bench 20s + Row 20s + 10s = 50s
Set 5 (4 reps): Bench 10s + Row 10s = 20s
Base time: 325s
Fatigue multiplier: 1.6x for grip/push fatigue
Transitions: ~45s total
Final calculation: 325s × 1.6 + 45s = 565s, rounded to 600s for L5
Scaled proportionally from DT anchor points:
Male L10: 360s (6:00)
Male L5: 600s (10:00)
Male L1: 960s (16:00)
Female times approximately 20% slower due to relative loading:
Female L10: 480s (8:00)
Female L5: 720s (12:00)
Female L1: 1080s (18:00)
Modality Profile
Row is monostructural (M), Bench Press is weightlifting (W). With two movements split across two modalities, each represents 50% of the workout's modality profile.
