#GutcheckThursday – Workout of the Week – October 19, 2023

#GutcheckThursday - Workout of the Week - October 19, 2023

From the mind of @jeffmooredpt comes this week’s #GutcheckThursday!

Intended Stimulus

Get swole for a hot date or a trip to the beach with this cardio pump sesh! This workout is simple, but far from easy. The goal this week is to choose a weight on the barbell that allows you to perform all 5 reps unbroken every round. You should aim to be done with 45 seconds left in the minute in order to accumulate at least 8-10 calories. Scale the weight on the barbell and/or the calorie goal on the bike as needed. Do not underestimate the short breaks from the barbell combined with the accumulating cardiovascular load from the bike. If working out alone, keep your bar unclipped so you can self-rescue if needed.

Movement Standards

The bench press begins with the barbell resting on the safeties, finishes at the bottom with barbell physically contacting the chest, and ends at the top with elbows reaching full extension. If you’re really a stickler for competition standards, hold yourself to ensuring your butt stays on the bench as you lift out of the bottom.

Adaptations / Modifications / Scales

Reduce the load on the barbell to meet the intended stimulus

Consider a lower calorie goal if obtaining 8-10 calories per round will be difficult for you

Reduce the range of motion on the bench press as needed with a bench block, modify to a floor press, or consider a dumbbell bench press option as needed

Sub the bike for a 120/90 cal row or accumulate 1,600 meters/1 mile of running on a treadmill or 5000 ft. of shuttle runs