WOD 0653

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Fitness / WOD

5-5-3-3-3-1-1-1-1-1 reps. Score: heaviest load.

Strength
barbell
bench

The workout

5 Bench press weightlifting

Then

1 mile Run monostructural

Muscle map

Works: calves, chest, hamstrings, quadriceps · also abdominals, glutes, shoulders, triceps

No clock—Work through the sets below and log your loads.

Log each set

Bench press · 5-5-3-3-3-1-1-1-1-1 reps

Set 1 · 5 reps

load

Set 2 · 5 reps

load

Set 3 · 3 reps

load

Set 4 · 3 reps

load

Set 5 · 3 reps

load

Set 6 · 1 reps

load

Set 7 · 1 reps

load

Set 8 · 1 reps

load

Set 9 · 1 reps

load

Set 10 · 1 reps

load

Run

Set 1 · 1 reps

load

Set 2 · 1 reps

load

Set 3 · 1 reps

load

Set 4 · 1 reps

load

Set 5 · 1 reps

load

Set 6 · 1 reps

load

Set 7 · 1 reps

load

Set 8 · 1 reps

load

Set 9 · 1 reps

load

Set 10 · 1 reps

load

Heaviest so far—

Scores stay on this device. Nothing is sent anywhere.

Multi-part workout ("then"): the clock runs it as one block; the parts are listed in order.

Scale the loads and the movements to what you can do well today. The clock is a tool, not a judge. Stop if your form falls apart.

Dataset by UiHyunK on Kaggle; content collected from CrossFit.com. Review redistribution terms before publication.

Know your numbers.

Calculator

Heart Rate Zones

Two numbers in, five zones out. Pick how hard you plan to go and get the heart rate to hold.

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Calculator

Rate of Perceived Exertion

How many reps you had left, turned into a share of your max and a weight for the bar.

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Calculator

Reps in Reserve

Log a set with reps left in the tank and see the max it points to.

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Calculator

1–10 RM

A set to failure, and what that strength looks like from one rep to ten.

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