Bench it Baby! W.O.D. 08/03/11

Bench it Baby is a unique workout that you can do anywhere there is a park bench or picnic table with a bench seat.

Using a solid bench that is secure perform the following workout with a workout partner.

This partner workout is performed using a ladder style performance model.

What's a ladder style performance model?

Campers partner up with someone of relatively equal fitness level. Each

partner will take turns doing reps, starting with one rep, and continuing until both

partners have completed 9 consecutive reps.

We end this one two ways:

have the first team that finishes says “ding, ding, ding” and the ladder stops or

say you need two teams to ding to stop .

Workout:

• Bench Step Ups, 
• Seated Bench Knee Ups,
• Prisoner Jump Squats,
• Bench Push-ups,
• Bench 1/2 Burpees.

Partner A – Performs 1 rep

Partner B – Performs 1 rep

Partner A – Performs 2 consecutive reps

Partner B – Performs 2 Consecutive reps

Partner A – Performs 3 Consecutive reps

Partner B – Performs 3 Consecutive reps

Partner A – Performs 4 Consecutive reps

Partner B – Performs 4 Consecutive reps

Partner A – Performs 5 Consecutive reps

Partner B – Performs 5 Consecutive reps

Partner A – Performs 6 Consecutive reps

Partner B – Performs 6 Consecutive reps

Partner A – Performs 7 Consecutive reps

Partner B – Performs 7 Consecutive reps

Partner A – Performs 8 Consecutive reps

Partner B – Performs 8 Consecutive reps

Partner A – Performs 9 Consecutive reps

Partner B – Performs 9 Consecutive reps