Workout Description

Why This Workout Is Easy

This is a classic bodybuilding-style workout with no time pressure (NFT), allowing athletes to rest as needed between sets. The movements don't significantly interfere with each other, and isolation exercises like skull crushers and bicep curls are low-skill. While volume is moderate (50 reps per movement), the built-in rest and non-competing movement patterns make this manageable for most CrossFitters.

Benchmark Times for Pre-party pump♂

• Elite: <8:00
• Advanced: 9:00-10:00
• Intermediate: 11:00-12:00
• Beginner: >20:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (7/10): High volume of upper body pushing and pulling movements challenges local muscular endurance, particularly in shoulders, arms and back.
• Strength (6/10): Moderate to heavy loads typically used for bench press and rows, with isolation movements requiring lighter weights for volume.
• Endurance (3/10): NFT format allows for recovery between sets, limiting cardiovascular demand. However, cumulative fatigue builds across 5 rounds of upper body work.
• Flexibility (2/10): Basic shoulder and thoracic mobility needed for pressing and pulling movements. No extreme ranges of motion required.
• Speed (2/10): NFT format allows deliberate pacing and rest as needed. No urgency in transitions or movement execution required.
• Power (1/10): Slow, controlled movements dominate this workout. No explosive elements or speed requirements in the exercise selection.

Movements

• Bench Press
• Skull Crusher

Scaling Options

Reduce weight by 20-30% if unable to complete 12+ reps unbroken when fresh. Bench press: sub DB press or pushups. Rows: sub supported DB rows or inverted rows. Skull crushers: lighter weight or DB tricep extensions. Bicep curls: lighter weight or band curls. Can reduce to 3-4 rounds or 10-12 reps per movement if needed.

Scaling Explanation

Scale if you cannot maintain proper form through 10+ reps or if grinding reps above RPE 8. Focus on controlled eccentric and full ROM over weight. Target RPE should be 7-8/10 with form as priority. Each round should take 3-4 minutes with rest. Scale load/volume if unable to complete rounds within 5 minutes or if form deteriorates significantly after round 2.

Intended Stimulus

Moderate-paced strength endurance workout targeting hypertrophy and local muscular endurance. Primary energy system is glycolytic with oxidative component due to volume. Focus is on upper body pushing/pulling balance and isolation work for arms. Time domain should be 15-20 minutes with controlled tempo.

Coach Insight

Choose a weight that allows 12-15 unbroken reps when fresh but may require 2 sets by round 3-5. Maintain strict form - full range of motion on bench (touch chest, full lockout), rows should touch ribs with vertical forearms. Rest 60-90 seconds between rounds. Common faults: rushing tempo, reducing ROM when fatigued, excessive body English on isolation moves. Consider breaking sets into 8-7 or 9-6 when needed.

Benchmark Notes

This workout is similar to DT in structure (5 rounds of barbell movements) but with slightly higher total reps (50 vs 27 per round) and lighter loading. Using DT as our anchor (L10: 360-420s, L5: 540-660s, L1: 840-960s). Breakdown per round: - Bench Press (15): ~1.5s/rep × 15 = 22.5s - Bent Row (15): ~2s/rep × 15 = 30s - Skull Crushers (10): ~2s/rep × 10 = 20s - Bicep Curls (10): ~1.5s/rep × 10 = 15s - Transitions: ~5s between movements = 15s Base round time: ~102.5s Fatigue multipliers: - Rounds 1-2: 1.0x - Rounds 3-4: 1.2x - Round 5: 1.3x Projected round times: - Round 1: 102.5s - Round 2: 102.5s - Round 3: 123s - Round 4: 123s - Round 5: 133s Total elite time: ~584s (just under 10 minutes) Final targets: Male: L10: 480s (8:00) L5: 720s (12:00) L1: 1200s (20:00) Female: L10: 540s (9:00) L5: 780s (13:00) L1: 1320s (22:00)

Modality Profile

All four movements (Bench Press, Bent Over Row, Skull Crusher, Bicep Curl) are weightlifting movements involving external loads. Since there are no gymnastics or monostructural movements present, this workout is 100% weightlifting.

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