21-18-15-12-9-6-3 reps for time of:
Bench presses
Box jump-overs
♀ 105-lb barbell and a 24-inch box
♂ 155-lb barbell and a 30-inch box
Post time to comments.
Stimulus and Strategy:
Today’s workout contains two movements that seemingly have nothing to do with one another. However, bench pressing is more challenging when out of breath — expect the box jump-overs to throw a wrench into today’s effort. Use a weight for the bench presses that allows you to perform consistent sets of 5 reps or more. On the box jump-overs, manage your pace based on your capacity on the bench. If you do not have a spotter available, do not push to failure on the bench presses. Stick with a rep scheme you can manage and stay safe.
Scaling:
Reduce the load of the barbell. Reduce the reps of each movement.
To reduce the complexity of the bench presses, consider using a pair of dumbbells instead of the barbell. For the box jump-overs, reduce the height of the box as low as necessary to maintain the jumping stimulus of the movement.
In case of injury or limitation, for the bench presses, consider dumbbell floor presses, weighted push-ups, or unloaded push-ups. For the box jump-overs, consider box step-overs.
Intermediate option / 21-18-15-12-9-6-3 reps for time of:
Bench presses
Box jump-overs
♀ 75-lb barbell and a 20-inch box
♂ 115-lb barbell and a 24-inch box
Beginner option / 15-12-9-6-3 reps for time of:
Bench presses
Box step-overs
♀ 35-lb barbell and a 12-inch box
♂ 45-lb barbell and a 20-inch box
Coaching cues:
As you are performing the bench press, drive the bar up and back, keeping your wrists stacked and elbows under the bar.