Workout Description

Why This Workout Is Hard

Two demanding upper-body movements done to near-failure across five rounds. Bodyweight bench press is heavy for many athletes, and high-rep pull-ups are grip/lat intensive. There’s no time cap, but the stimulus is high local muscular fatigue and strength-endurance. Advanced athletes can accumulate 150–250+ total reps; pacing and recovery discipline are crucial.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): Repeated near-max sets across five rounds test local muscular endurance of chest, shoulders, lats, and grip. Managing volume and avoiding failure drive performance.
• Strength (7/10): Bodyweight bench press demands solid absolute strength, especially for higher reps. Pull-ups (often kipping) still require strong pulling capacity.
• Power (3/10): Explosiveness helps off the chest and in a crisp kip, but sets trend toward controlled, near-failure reps rather than maximal power output.
• Speed (3/10): Not for time; deliberate setup and rest between sets. Some athletes cycle pull-ups quickly, but pacing, not speed, is the priority.
• Endurance (2/10): No monostructural work and plenty of rest; heart rate rises but never approaches sustained cardio. The limiter is not lungs but muscle fatigue in pressing and pulling.
• Flexibility (2/10): Standard ranges for bench press and pull-ups. Adequate shoulder extension, scapular movement, and thoracic position help, but no extreme mobility demands.

Movements

• Bench Press
• Pull-Up

Scaling Options

Scale to: Bench at 70–85% bodyweight + kipping pull-ups • Dumbbell bench (manageable load) + banded pull-ups • Push-ups + ring rows

Scaling Explanation

These options preserve the push–pull stimulus and allow repeatable sets with safe mechanics while matching each athlete’s current pressing and pulling capacity.

Intended Stimulus

Upper-body strength-endurance with high-quality, near-max sets. You should feel strong but challenged, stopping 1–2 reps shy of failure on the bench and managing grip on pull-ups. Rest generously to keep output consistent across all five rounds. The day should feel like a deliberate strength session, not a conditioning sprint.

Coach Insight

Pace it: treat each movement like a structured set. Stop 1–2 reps before failure, rest 2–3 minutes, and aim for consistent totals each round. The one tip: never miss reps on the bench. Have a spotter, set your back, and leave a rep in the tank. Avoid going unbroken early, sloppy kip mechanics, and gripping the bar too narrow/wide. Protect your shoulders—quality reps only.

Benchmark Notes

Your score is total reps across five rounds. Add all bench press reps and pull-up reps together. Choose loads/scales that let you hit consistent sets each round without massive drop-offs. If you can’t safely bench bodyweight, scale the load so you can perform at least 5–10 reps on the first set.

Modality Profile

A pure push–pull couplet: half weightlifting (barbell bench press) and half gymnastics (pull-ups). There’s no monostructural element, and the session is driven by upper-body strength-endurance rather than cardio output.

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