AMRAP 3 minutes

rest 3 minutes

AMRAP 3 minutes  

3 “Macho Man” Complexes (115/85)

3 “Macho Man” Complexes (135/95)

3 “Macho Man” Complexes (155/105)

3 “Macho Man” Complexes (185/125)

3 “Macho Man” Complexes (205/145)

Max “Macho Man” Complexes (225/155)

In this “Beast Builder Benchmark”, we’ll work through rounds of CompTrain’s “Macho Man” complex

1 Round of “Macho Man” is: 

3 Power Cleans 
3 Front Squats 
3 Push Jerks


BeachFit will do: 3 DB Power Cleans, 3 DB Front Squats, 3 DB Push Jerks (50/35lbs)

The format of this piece is: 3 Minutes On – 3 Minutes Off – 3 Minutes On

You’ll work as far as you can in the first three minutes, noting where you left off

After the rest period, you’ll pick up exactly where you left off and see how far you can get in the final three minutes of work 

For Example: If you finished the 2nd round of “Macho Man” at the (185/135) barbell in the first three minutes, you’ll pick up with the start of the 3rd round of “Macho Man” at that weight when work resumes

You can even pick up in the middle of a round, it doesn’t have to be a fully completed round

“Macho Man” sets do not have to be completed unbroken

You can change weights as you go or have multiple barbells set-up beforehand — whatever is most convenient



For Time:

Buy-In: 15 Clusters (135/95) Rx+165/115lbs  

(Click Here to see a demo video-choose load that allows for quick singles)

3 Rounds:

21/15 Calorie Bike, Row, Erg (s)
15 Chest to Bar Pull-ups (Scale to Pullups, Jumping Pullups or Ring Rows)

Cash-Out: 15 Clusters (135/95)  



1-3 Giant Sets:

7 Renegade Rows
Max Effort Ring L-Sit   *Demo Ring L-Sit (Scale to Hollow Body Hold)

*1 Renegade Row = 1 Push-up + 1 Right Arm Row + 1 Left Arm Row

Demo Renegade Row

*Choose dumbbell weights for the Renegade Rows that are challenging, but that allow for the 7 reps to be completed without stopping

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