05/30/18 A)Bench press 5×3@80% of your 1rm + 5/2.5 lbs (male/female) Immediately following your 3rd rep, rack the weight and perform a max effort(unbroken) set of push-ups. rest 3 minutes between each set. Score is total load lifted+total number of push-ups per round. Example: 200lbsx3 reps=600lbs +20 unbroken push-ups. Score is 620 for round 1.