Workout Description

Why This Workout Is Medium

While bench press with increasing weight could be challenging, the 8-round structure allows natural rest between sets. Bulgarian split squats at 50/35 are moderate load with manageable volume (64 total reps per leg). The 20-minute cap provides ample time - most athletes will finish in 12-15 minutes. These are fundamental movements without complex skills, and the workout structure prevents significant fatigue accumulation between exercises.

Training Focus

This workout develops the following fitness attributes:

• Strength (8/10): Increasing weight on bench press across 8 rounds directly targets maximum strength development, while heavy dumbbell split squats add significant strength demand.
• Stamina (7/10): High volume of Bulgarian split squats (128 total reps) combined with bench press will significantly challenge upper body and unilateral leg muscular endurance.
• Flexibility (6/10): Bulgarian split squats require substantial hip flexor mobility, ankle dorsiflexion, and thoracic extension for proper positioning and full range of motion.
• Endurance (4/10): Eight rounds with increasing bench press loads and Bulgarian split squats creates moderate cardiovascular demand, though rest periods between rounds allow some recovery.
• Speed (3/10): Limited speed demand due to heavy loads and controlled movements, though transitions between bench and split squats require some efficiency.
• Power (2/10): Minimal explosive component as both movements are controlled strength exercises rather than ballistic or Olympic lifting variations.

Movements

• Bench Press
• Bulgarian Split Squat

Benchmark Notes

This workout is scored as 'Other/Text' but the structure clearly indicates a strength-focused session with increasing bench press loads across 8 rounds, making this a load-based benchmark. The bench press follows a progressive loading scheme where athletes increase weight each round, with the final heaviest load being the primary performance metric. Bulgarian split squats at 50/35 DB provide accessory volume but don't contribute to scoring. For bench press progression: L1 athletes (beginners) typically max around 95-115 lbs, working through bodyweight movements and light loads. L5 athletes (intermediate) can handle 155-175 lbs for multiple reps in a workout setting. L10 athletes (elite) can maintain 235-255+ lbs even in round 8 of a conditioning piece. The 20-minute cap allows adequate rest between rounds for strength expression. Progressive loading typically starts at 60-70% of the target max and builds to 90-95% by round 8. Final recap: L10 = 255 lbs, L5 = 175 lbs, L1 = 95 lbs.

Modality Profile

Bench Press is a weightlifting movement with external load, Bulgarian Split Squat is a bodyweight gymnastics movement. Two modalities present results in 50/50 split between Gymnastics and Weightlifting.