“Bane”

Masters Benchmark WOD by Ben Bergeron

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  • For Time
  • 40 Handstand Push-Ups
  • 20 Muscle-Ups
  • 10 rounds of Macho Man (185/135 lb)*
  • *1 Round of Macho Man is:
  • 3 Power Cleans (185/135 lb)
  • 3 Front Squats (185/135 lb)
  • 3 Push Jerks (185/135 lb)

Scaling

Ages 45-49
For Time:
30 Handstand Push-ups
15/10 Muscle-ups
10 Rounds Macho Man (165/115 lb)

Ages 50-54
For Time:
30 Handstand Push-ups
12/8 Muscle-ups
10 Rounds Macho Man (155/105 lb)

Ages 55-59
For Time:
25 Handstand Push-ups
10/6 Muscle-ups
10 Rounds Macho Man (135/95 lb)

Ages 60+
For Time:
20 Handstand Push-ups
8 Muscle-ups/12 Ring Pull-ups
10 Rounds Macho Man (115/80 lb)

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namesake photo
“Bane” is a masters benchmark WOD created by a popular functional training program by coach Ben Bergeron (we can't use the program's name). The workout was first posted on their YouTube channel (see source) on November 18, 2018. Coupling a high skill gymnastic buy-in with a brute force finish, “Bane” is a challenging test where you need both capacities.

The video featured four masters athletes - Dave Hippensteel (60+ Division), Joe Ames (55-59 Division), Geoff Leard (35-39 Division), and Dave Hamel (40-44 Division) - who completed the workout in 8:06, 11:34, 18:10, and 19:23 respectively.
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