For TimeIntermediateHero~12 min
William Wren
Partner
21-15-9 reps for time of:
Bench Presses (65% of 1RM)
Ring Dips
Hand-Release Push-Ups
Load bench press to 65% of athlete's 1-rep max.
Equipment
BarbellRingsBench
Workout Details
- Stimulus
- Upper-body pushing triplet in 21-15-9 format. The bench press at 65% 1RM is moderate enough to push through sets but will create cumulative fatigue across all three movements. Ring dips and hand-release push-ups compound the chest and triceps demand. Athletes with strong pressing strength will move fast; athletes who lack upper-body endurance will break up the ring dips early.
- Score Type
- Time
- Rep Scheme
- Descending