Lynne Workout
5 Rounds (max reps each round, not for time)
- Bench Press (bodyweight)
- Pull-ups
Rest as needed between rounds. Score is total reps of both movements combined across all 5 rounds.
Benchmark Scores
- Beginner: 50-100 reps
- Intermediate: 100-150 reps
- Advanced: 150-200 reps
- Elite: 200+ reps
Tips
- Use a spotter: You're going to failure on bench press. Always have a spotter ready, especially in later rounds.
- Know your bodyweight bench: If you can't bench your bodyweight, scale to a percentage (75%, 50%) that allows 10+ reps in round 1.
- Rest strategically: This isn't for time. Take 2-4 minutes between rounds to maximize reps. Rushing will tank your numbers.
- Pull-up grip matters: Mix grips between rounds if needed. Kipping is allowed and will increase your score.
- Track each round: Write down your reps per round. Aim for consistency—big drops indicate you need more rest.
- Don't cherry-pick order: Bench first, then pull-ups. Every round. Stick to the format.
- Expect degradation: Your numbers will drop each round. A strong athlete might go 25-20-15-12-10 on bench.