5 rounds for time of:
7 left-arm dumbbell rows
7 right-arm dumbbell rows
21 dumbbell bench presses
Men: 50-lb. dumbbells
Women: 35-lb. dumbbells
I like the movement combinations here, good stuff. Here are some thoughts on the workout:
Single-arm dumbbell row: I consider the volume to be low and load to be on the lighter side. This movement will present the least amount of difficulty for most of my athletes. My first thought on increasing difficulty is slowing down the tempo of each rep and requiring a very static torso position that is parallel to the ground. With my more advanced athletes, this might present an opportunity to increase load a bit. Keep in mind, this movement will have an effect on the bench press, so be careful with increasing load. As far as scaling goes, I will have my athletes reduce the load to complete 7 reps consecutively, on each arm, for each round.
Dumbbell Bench Press: I consider the loading prescription to be moderate and the volume to be relatively high. The difficulty can potentially increase due to the one-arm dumbbell rows. That being said, I will likely reduce load and/or reps if the athlete will need to take more than 2 short breaks on the first round. The goal is to not take more than 2-3 short breaks on any given round.
Rowing: I will have most of my athletes complete the entire distance, each round. In some cases, I will use time guidelines to assess when reducing distance may be beneficial. For example, if I have an athlete that is likely to row the initial 500 meters in over 2:30, I will consider reducing the distance each round or have them row for a 2:30 duration each round.