Understand the workout
Complete a maximum unbroken set of bench presses and a maximum unbroken pull-up set each round. Rest as needed between rounds. Record the two counts separately in every round.
Pacing and preparation
Use an appropriate bench setup with spotting or safety arrangements. The barbell prescription is bodyweight; write the actual load used and keep rest conditions consistent for a retest.
Record the result
Record the completed repetitions for each movement and round. Keep the unbroken-set standard and rest conditions consistent. This is a repetition test, so elapsed time alone does not describe the result.
Adapt the task
Choose loads, repetitions, distances and movement variations before starting. Rehearse the selected version during a progressive warm-up. Record each change beside your score so a later retest repeats the same task.
