Tuesday 28 July 2026
(Rounds, Rx2, Rx3)
Bench Press
Every 2:30 x 4 Sets
5 Reps @ 75% of 1RM Bench Press
Between each set: 5/5 Half Kneeling Kettlebell Rotational Chop and Lift
Moderate horizontal pressing volume with rotational core control between efforts. The 75% should feel challenging but never a grind. Controlled descent, full lockout, stable hips every rep.
'Still Water'
15:00 EMOM
Minute 1: 16/13 Calorie Row
Minute 2: 16 GHD Sit-Ups
Minute 3: 3 Wall Walks
Minute 4: 16 Renegade Rows
Minute 5: Rest
Score = Successful Rounds Completed
Goal: Complete every working minute across all 3 rounds
Rx: DBs 2 x 50/35lb, wall walk 10-in from wall
Rx2: 14/11 cal row, 14 GHD SU, 3 wall walks (15-in), 14 renegade rows, DBs 2 x 35/25lb
Rx3: 12/9 cal row, 12 AbMat SU, 2 wall walks (30-in) or 6 inchworm push-ups, 12 renegade rows, DBs 2 x 25/15lb
| 0% |  | |  | 0% |
| 1st | 3 Rx | Nichole Tue, Jul 28, 2026
Dawn T Tue, Jul 28, 2026 | | 2nd | 3 Rx2 | Kenia Tue, Jul 28, 2026
Lynn B Tue, Jul 28, 2026
Chelsea B Tue, Jul 28, 2026 | | 3rd | 3 Rx3 | Ananya Tue, Jul 28, 2026
Joanna Tue, Jul 28, 2026
Paula Tue, Jul 28, 2026
Brandey Tue, Jul 28, 2026
Kelley M Tue, Jul 28, 2026
Lindsay R Tue, Jul 28, 2026
Lisa K Tue, Jul 28, 2026
Gloria Tue, Jul 28, 2026
Léa Tue, Jul 28, 2026
apurva s Tue, Jul 28, 2026
Navaneetha Tue, Jul 28, 2026
DeVonna Tue, Jul 28, 2026 | | 1st | 3 Rx | Christian L Tue, Jul 28, 2026
John B Tue, Jul 28, 2026
Sam z Tue, Jul 28, 2026
Keith P Tue, Jul 28, 2026
Shiva Tue, Jul 28, 2026
Matt A Tue, Jul 28, 2026
Ben Bar Tue, Jul 28, 2026
Scott P Tue, Jul 28, 2026
Jacob Br Tue, Jul 28, 2026 | | 2nd | 3 Rx2 | Steven L Tue, Jul 28, 2026
Charles S Tue, Jul 28, 2026
Angel Tue, Jul 28, 2026
Sreenath Tue, Jul 28, 2026
Viswanath Tue, Jul 28, 2026
Vishnuvardhan Tue, Jul 28, 2026
Norm Tue, Jul 28, 2026
Jordan R Tue, Jul 28, 2026
Shashank g Tue, Jul 28, 2026 | | 3rd | 3 Rx3 | Vinod Tue, Jul 28, 2026
Chanikya Tue, Jul 28, 2026
Sam ra Tue, Jul 28, 2026
Marcus Tue, Jul 28, 2026
Rees Tue, Jul 28, 2026
SHYAMVINOD Tue, Jul 28, 2026
Ravi Tue, Jul 28, 2026 |
| Ravi | 3 Rx3 | | | Jacob Br | 3 Rx | | | Shashank g | 3 Rx2 | | | SHYAMVINOD | 3 Rx3 | | | DeVonna | 3 Rx3 | scaled | | Scott P | 3 Rx | | | Ben Bar | 3 Rx | | | Sarah R | 3 | MOD | | Jordan R | 3 Rx2 | | | Dawn T | 3 Rx | | | Norm | 3 Rx2 | | | Matt A | 3 Rx | | | Navaneetha | 3 Rx3 | | | Vishnuvardhan | 3 Rx2 | | | Shiva | 3 Rx | | | apurva s | 3 Rx3 | | | Keith P | 3 Rx | | | Viswanath | 3 Rx2 | | | Léa | 3 Rx3 | 25db, 3 walks | | Sam z | 3 Rx | | | Gloria | 3 Rx3 | | | Lisa K | 3 Rx3 | 25 db and GHD and 3 wall walks 15 inch | | Sreenath | 3 Rx2 | | | John B | 3 Rx | | | Anthony | 🤠 Rx3 | 50db, wall walks | | Lindsay R | 3 Rx3 | | | Chelsea B | 3 Rx2 | 30db | | Kelley M | 3 Rx3 | | | Justin B | 3 | Mod | | Lynn B | 3 Rx2 | | | Rees | 3 Rx3 | | | Marcus | 3 Rx3 | Rx2 w/ abmat | | Brandey | 3 Rx3 | | | Paula | 3 Rx3 | | | Christian L | 3 Rx | | | Joanna | 3 Rx3 | | | Sam ra | 3 Rx3 | | | Ananya | 3 Rx3 | | | Angel | 3 Rx2 | | | Kenia | 3 Rx2 | | | Dee S | 3 | Mod DB row & WWs | | Charles S | 3 Rx2 | Rx but 14 GHDs | | Nilsson | ☑️ Rx2 | | | Chanikya | 3 Rx3 | | | Vinod | 3 Rx3 | | | Nichole | 3 Rx | | | Steven L | 3 Rx2 | |
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