21-18-15-12-9-6-3 reps for time of:
Bench presses
Calories on the Echo bike
♀ 125-lb barbell
♂ 185-lb barbell
Post times to comments.
Stimulus and Strategy:
Today’s workout is a weightlifting and monostructural couplet. Use caution when pushing the pace on the bike. That strategy may make the bench presses more difficult than necessary. Instead, adjust your pace to allow you to maintain bigger chunks of reps on the bench. The loading of the barbell should be moderate to heavy and allow you to maintain consistent sets of 5-7 reps. Avoid pushing to failure on the bench presses unless you have a spotter. If you do not have a spotter, take extra time to rest between sets and only perform reps you know you can complete.
Scaling:
Reduce the loading and volume of the barbell. Reduce the calories on the bike.
To reduce the complexity of the bench presses, perform dumbbell bench presses or dumbbell floor presses.
In case of injury or limitation, perform the calories on any machine available. For the bench presses, perform single-arm dumbbell bench presses or push-ups.
Intermediate option:
21-18-15-12-9-6-3 reps for time of:
Bench presses
Calories on the Echo bike
♀ 95-lb barbell
♂ 135-lb barbell
Beginner option:
15-12-9-6-3 reps for time of:
Dumbbell bench presses
Calories on the Echo bike
♀ 15-lb dumbbells
♂ 20-lb dumbbells
Coaching cues:
To set your upper back into position, think about pulling your lats down into your back pockets and turning your arms so the bony part of your elbows are facing behind you.
Resources:
The Bench Press
Rogue Echo Bike
Dumbbell Bench Press
Find a gym near you:
View the CrossFit map
Comments on 250513
219 Comments
11:48 RX
145# bench
19:40
21:50
26:30 RX
M/42/5’9”/203#
barbell 115 lb
assault bike
M/40/5'9"/195
W. 2 x 30 Heavy rope skips, CFWU
M. For Time:
30-26-22-18-14-10-6
Floor Press 16kg KBs
24-20-17-14-10-7-3
Row Pulls
30:21
A. TRX Y flys, 2 x 8
Jumping Jacks, AMRAP 2 mins 92 reps
26:04 - Scaled to 135# BP & cals on bike.
M/58/5'9"/210
Matt
Rx
32:30
185# bench (6-5-4-3-3/3x6/3x5/3x4/3x3/3x2/3)
run (meters) 210-180-150-120-90-60-30
Holly
15:53
25# dbs on floor
20:45
Modified to equipment available
21-15-9-6-3
Ring Dips
Barbell rows @ 95lbs
11:20
16:25
Intermediate option:
13:30min.
M 52/ 175cm/ 76kg
21-18-15-12-9-6-3 reps for time of:
Bench presses
Calories on the Echo bike-rowing machine Concept 2
♂ 135-lb barbell=62kg
Done it again today.
RX scheme with 50kg BB
16'47"
M/39/6’/176#
21-18-15-12-9-6-3 reps for time of:
Bench presses
Calories on the C2 bike
155-lb barbell
20:00
Deo gratias
db bench. 2x27.5kg
cals bike erg
time 14 55
12:10 rx
12:46 RX. Starting off with 21 bench unbroken almost killed me later on
Intermediate
13:29
Row for Cals as only machine I have
50lb dbs
cal row
14:48
11:30. I guess the gym elliptical might be off with the calories? Everyone's time is longer here. I did my usual (lately) of Int/Begin blend. Int is too much, Begin not enough:
18-->3 reps
88 lbs (40 kg) bar and weights
Elliptical cals (because I train on my bike other days - gotta mix it up!
25.46: Mid, 62 y/o M, 135# bench,
55M
27:01
Decline DB Press 50#
Cal Bike
M/55 👨🏻🦳
Intermediate.
5:35, 4:17, 4:22, 3:27, 2:53, 1:38, 0:51 -> 22:53 (TT)
(Male 44) Rx: 14:46
Scaled
26:21
Barbell slowed me down
24:23 Intermediate
Scaled to 155-lb. Otherwise as rx’d, 24:21.
Did with son Ian, who did reduced reps and 105/95 on the bench. This felt good for me; I could have maybe gone a bit faster solo – even though he started on bike and I on bench, we had a couple times where we had to wait for the other person to finish.
52m/5'10"/185
Scaled to 135/ski erg cals
began with 155 but reduced the weight after about 11 or so of the round of 18
On the skierg I started with a reverse lunging or jumping lunge technique-which was slower and harder -I gave up on that sometime after the first round too, lol.
27:17
Subbed 95lbs bar (sore shoulder) and calorie rows
15:32
Chest press with 55lb dumbbells
Cals on elliptical
25:20
21-18-15-12-9-6-3
18:30 @155
Bike
15:46
38 / M / 5'9" / 140lbs
95lb bench press
Water Rower
43:45
Clearly too much weight.
24:09 @155lb
15:58 with 2 DBs of 20 kg
18:36Rx
Scaled
65# bench press
20:00 min
42/M
RX: 27:10
21-18-15-12-9-6-3 reps for time of:
Bench presses
Calories on the Echo bike
22:52
♂ 70 kg barbell
21:19 75#
(started with 85, then 80, then 75 to finish the first set of 21)
Int. Option with 34:09
M 54/205/6’
Intermediate on the bench and subbed row for bike.
17:12.
23:15
RX+ - 225 lb for Bench
(left the door open at Bro Farm)
Ouch. Lineman at the Combine numbers there
25 kg
29:05
M; 35 YOA; 6’0; 187
-RX; except I used a stair master. 18:50
14:15
3(35kg) 3(45kg) 1(55kg)
M 41 27:40, calories on a stationary bike. 185 got real heavy by the end
21-18-15-12-9-6-3
Bench @ 155lbs
Cal row
26:00
34:28 – 155lbs
M- 54/5'7 / 225
Intermediate athlete/scale - 21/18/15/12/9/6/3- 135# floor press, echo bike cals.
14:28
M/45
21:49 Rx
Great job 👍🏼
M/45
21:49
Nicely done!!!
Rx
Good job 👍🏼
14:32 Rx
Daaaannnggg!
Wow! Fast!!!
Rx
22.53
Great job 👍🏼
45YOM
Rx 31:24
easy pace didn’t crush it by any means
Way to put in the work!!!
Rx 23:55
*3-6 reps on all Bench sets.
*70+ RPM on all Echo Bikes.
**That was heavy, destroyed me!
Good work though!
Yes! Great job 👍🏼
Skipped 2nd round of 18
145 lbs
Rowing calories
Approx 30 minutes
Just what this 64 year old needed
Way to go!
M/41/199
21:51
21:27
*AAB
Rx version
M/35/210#/73”
Rx 14:13
Mamacita
Wow!
Wicked fast!!!
Thank you!! Bench is my jam!
Well done!
Quick; nice work!
Solid!!!
21-18-15-12-9-6-3
Push-Ups
Echo Bike Cal
Time: 11:10
Just started doing pushups 3 weeks ago from shoulder surgery. Getting pressing strength back just taking time.
Keep at it!
Good work getting back to it!
Way to get after it!
Intermediate 17:37
Nice!
Well done 👍🏼
18:56
Welp, I still suck at bench...dropped the weight 4 times. Rerack and resume. Airdyne bike
M/35/230lbs
Still a good time at that volume!
That Rx weight is heavy! What Lincoln said; good work!
Incredible time with 4 “drops” on bench
Ok, if you say so 😏
This wod RX'd is beastly.
165# bench press
Subbed 200 m run (no bike)
32:33
With 155lbs and rower cals: 18:08
Glad I scaled the weight.
My man, great job!
Another well done WOD!
Great idea on rowing and pilling rather than the push on the echo👍🏼
35kg
15:30
Great time!
aw job 👍🏼
Rx
22:52
Now time to start heavy bench day 🙃
Male/30yo/6'2/100kg
Full Rx 15:40
Awesome time @ Rx!
30# dumbells + rowing
Nice job with heavy DBs!
15:55 in Appomattox. Had to sub deep pushups on handles, feet elevated 3” for BP. 200m run after each set of pushups sub for bike cals, skipped last run after the 3 set. Pushups were tough, had to break each set.
Good sub; nice work!
Well done 👍🏼
15-12-9-6-3 dumbbells (16x2) bench Press.
25-20-15-10-5 SDHP@Kb20 kg
time 5'51''
21-18-15-12-9-6-3 reps for time of:
Bench presses
Calories on the Echo bike
25 lb dumbbells
15:41.23
Great work!
Fast🔥🔥🔥🔥🔥
Intermediate option: 20:29
M55/5'8"/235lb
Rx'd 15:05
Broke bench on set 15 & 12, all others unbroken
Wow
That is awesome!
Nicely done!
55 yo M/ 5'9"/ 147 lbs
24:40
135 lb Bench Presses
Rowed the calories (no bike)
feel like I should have done less weight for the bench presses
Cal echo bike
18:05
Good work!
Rx reps/cals on rower - 75# BP/ no spotter or rack @ home
15:29
fast as usual!! well done!
That’s fast, great work!
Very well done!
Beast mode!!!
M50/78kg/179
19:04
echo bike
bench press 50kg
Intermediate
Fast. Nice work.
Great job!
Excellent time @ that weight!
Way to go!!!
Intermediate
27:07
16.17 rx
Awesome!
NICE!
30:09
185# on the bench press
First “CrossFit-style” workout I’ve ever done. Done weightlifting for years. College soccer player- legs have always been strong but this one killed. Looking forward to more!!! Let’s gooooo!!
Welcome! Great things to come if you stay with us!
well done and welcome dude!
Welcome! Nice job on your 1st!
Good start and welcome!
not sure I did that right today. 3 cal on the bike in the final set is only a few seconds...
24:50
2 x 33lbs dumbbell (15kg) for bench press
Rx reps and used an assault bike
Yes, that seems right. The last bit of calories feels fast after 21! Great job! I feel like DBs are tougher than BB for bench!
22:29, rx M. However w rower instead of bike
22:33 with 105#
21 cal row was about 350m for me, and declined by ~50m each set.
62/5’8”/157
Solid, Jim!
Very well done! I like that decline mix in. Challenging!
Beginner option:
15-12-9-6-3 reps for time of:
Dumbbell bench presses
Calories on the Echo bike
150 lbs bench 13:05
* did bench press not the dumbbells
That’s a good weight, Charles.
Echoing Jim, that's solid weight, Charles! 💪
women’s Intermediate - 33:06
95#, assault bike cals
Good work!
For time:
21-18-15-12-9–6-3
-flat bench (125 lbs)
-calories on assault bike
19:56
22:44
Rounds 1-2 #70 DB
Rounds 3-4 #60 DB
Rounds 5-7 #50 DB
Heavy DBs! Well done!
43:36 intermediate. Sub runs for echo bike.
16:49
https://youtu.be/xT7x_1b2mkg?si=cOJCRm-6kCVmp1Gl
rest 10 min then, yesterdays holds
almost 7 rounds- wall facing handstand hold, squat, :15/leg floor l-sit, supinated chin over bar
slight improvement to last time
https://youtu.be/9m8aUIgL_8o?si=EgOngOp8ZX9yPC_g
Rx? Dang…strong and fast.
Rx on bench and echo
Not on L-sits
Awesome job!
Great job on both of these! Crushing it lately, Chance!
Intermediate but subbed row calories
18:59
Done at home this morning so only had the rower. BP was the crux with no spotter so couldn't push the envelope there, and couldn't push it on the row either to avoid aggravating the shoulder. Still a good pump.
Fantastic job, broski!
Still getting solid work in around the shoulder recovering; well done!
Thanks you two!
Well done!
13:30
65# 21 18
75# 15 and down
Row
Awesome job, increasing weight @ the end too!
21minutes 25 seconds
Rxd 27:55
M/52/225/5'11
Intemediate
Subbed rower
13:40
Nicely done!
21: 7-7-7
18: 7-6-5
15: 8-7
12-9-6-3 unbroken
Nice!
37/M
Intermediate:
13:55 @135# bench
Well done!
I should probably have gone down in weight but because the bench press (and the shoulder press) is literally the only exercise that got worse after I started following mainsite a few years ago, I try to put a little bit more effort into these sessions instead of adding anything to the programming)
Way to stick with it on the weight!
Interesting. CF somewhat prioritizes should press, but rarely programs bench, probably b/c it’s not very useful functionally outside of football and boxing. For me (as formerly a runner), my strength, power, etc. improved, but my running fell off dramatically.
RX 36:04min
I should take intermediate
21-18-15-12-9-6-3 reps for time of:
Bench presses
Calories on the Echo bike ( rowing machine concept 2)
♂ 185-lb barbell
M 52/175cm/76kg
That's dope!
Excellent!
Rxd at the Y subbing rower calories (no echo bike).
23:58.
way slower than I though. Benching got toughhhhh.
Great work! 185 is heavy at that volume.
That's an excellent time @ heavy Rx weight for so many reps!
Intermediate Option
16:02
Awesome job!
15:43
21-18-15-12-9-6-3
115 Bench
Cal Assault Runner
21-18-15-12 in 28:00
60 kgs
25:58, mid, 55yo M, 135# bench, bike cals, on 9/12