NOV 15

Iron Throne // Friday - 2024.11.15

Rounds-for-Time Weightlifting Bench

For Time:


  • 15 Bench Press (185/135 lbs)
  • 400 Meter Run
  • 12 Power Snatches (135/95 lbs)
  • 400 Meter Run
  • 9 Thrusters (115/75 lbs)
  • 400 Meter Run

Bench: Standard bench press setup
Barbell: Standard barbell with appropriate weights
Time Cap: 20 Minutes.


Instructions: This workout combines upper body strength with cardio endurance. Make sure to choose weights that challenge you but allow you to maintain good form throughout the workout. Push yourself on the runs to keep a steady pace and complete the workout within the time cap.