Workout Description

Why This Workout Is Very Hard

Bodyweight bench press is already challenging for most athletes, requiring 100% of their 1RM. The death-by format creates relentless fatigue accumulation with minimal rest (alternating minutes with partner). By minute 9-10, athletes attempt 7 reps at bodyweight under severe fatigue. The combination of maximal loading, continuous time pressure, and cumulative chest/tricep fatigue makes this accessible only to very strong, experienced athletes.

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): Bodyweight bench press for increasing reps tests upper body pushing stamina extensively, with fatigue accumulating rapidly as volume escalates each minute.
• Strength (8/10): Bodyweight bench press requires significant absolute strength, especially as fatigue sets in and maintaining proper form becomes increasingly challenging.
• Endurance (7/10): The escalating EMOM format with minimal rest between sets creates significant cardiovascular demand as heart rate climbs with increasing volume.
• Speed (4/10): EMOM format requires efficient transitions and steady rep completion within each minute, but not high-speed cycling between movements.
• Flexibility (3/10): Standard bench press range of motion with basic shoulder and chest mobility requirements, nothing extreme but proper positioning needed.
• Power (2/10): Bench press is primarily a strength movement with controlled tempo rather than explosive power output, especially under fatigue.

Movements

• Bench Press

Benchmark Notes

This is a 'Death By' ladder workout where partners alternate minutes, starting at 3 reps and adding 1 rep every 2 minutes (each partner gets the same rep count). The workout continues until failure. Analysis: Each partner performs 3 reps in minute 1&2, 4 reps in minute 3&4, 5 reps in minute 5&6, etc. The limiting factor is bodyweight bench press strength-endurance. For reference, this is similar to death-by pull-ups or push-ups but significantly harder due to the bodyweight bench press load. Most athletes will fail between rounds 6-12 (6-9 reps per round). Breakdown by level: L10 athletes (elite) can likely reach round 18-20 (11-12 reps), completing around 253 total reps before failure. L5 athletes (average) typically fail around round 12-14 (8-9 reps), completing about 105 total reps. L1 athletes (beginners) may only complete the first few rounds, managing around 21 total reps. The progression follows the death-by format where total reps = 3n + sum of additional reps per round, where n is the number of completed rounds. Fatigue accumulates rapidly with bodyweight bench press due to the high strength demand.

Modality Profile

Bench Press is a weightlifting movement using external load (barbell), making this 100% weightlifting with no gymnastics or monostructural components.