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Workout Description

5 rounds for max reps Bench Press (bodyweight) Pull-Ups

Why This Workout Is Hard

Girl WOD (Max Reps). 5 rounds: max reps bodyweight bench press, max reps pull-ups. Tests pushing/pulling strength endurance.

Training Focus

This workout develops the following fitness attributes:

  • Stamina (8/10): Five rounds of max reps bodyweight bench press and max reps pull-ups is a significant test of upper body pushing and pulling muscular endurance. The goal is to accumulate as many reps as possible.
  • Strength (8/10): Performing bench press at bodyweight for multiple reps requires good relative pushing strength. Max reps pull-ups test relative pulling strength. This WOD heavily favors those with high relative strength endurance.
  • Endurance (3/10): Primarily a strength endurance test. Cardiovascular demand is moderate, arising from pushing for max reps in bench press and pull-ups over 5 rounds with rest between movements/rounds.
  • Flexibility (2/10): Requires basic mobility for bench press (shoulder retraction) and full range of motion for pull-ups.
  • Power (2/10): Not primarily a power test. Focus is on sustained muscular contraction and completing as many reps as possible, not explosive speed per rep.
  • Speed (2/10): Cycling reps efficiently within a max set is beneficial, but the score is total reps, not time. Rest is allowed as needed between efforts.

Modality Profile

A couplet of two weightlifting movements (Bench Press, Bodyweight Bench Press). This is a pure weightlifting workout.

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Training Profile

AttributeScoreExplanation
Endurance3/10Primarily a strength endurance test. Cardiovascular demand is moderate, arising from pushing for max reps in bench press and pull-ups over 5 rounds with rest between movements/rounds.
Stamina8/10Five rounds of max reps bodyweight bench press and max reps pull-ups is a significant test of upper body pushing and pulling muscular endurance. The goal is to accumulate as many reps as possible.
Strength8/10Performing bench press at bodyweight for multiple reps requires good relative pushing strength. Max reps pull-ups test relative pulling strength. This WOD heavily favors those with high relative strength endurance.
Flexibility2/10Requires basic mobility for bench press (shoulder retraction) and full range of motion for pull-ups.
Power2/10Not primarily a power test. Focus is on sustained muscular contraction and completing as many reps as possible, not explosive speed per rep.
Speed2/10Cycling reps efficiently within a max set is beneficial, but the score is total reps, not time. Rest is allowed as needed between efforts.