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“Rock Wren”

The Ham Plan Benchmark WOD

222 7
  • For Time
  • 20 Dumbbell See-Saw Presses (2x40/25 lb)
  • 30 Feet Elevated Ring Rows
  • 40 Deficit Push-Ups
  • 50 Dumbbell Renegade Rows (2x40/25 lb)
  • 40 Deficit Push-Ups
  • 30 Feet Elevated Ring Rows
  • 20 Dumbbell See-Saw Presses (2x40/25 lb)

With a running clock, as fast as possible complete the prescribed work in the order written.

Score is the time on the clock when the last set of the Dumbbell See-Saw Presses is completed.

Movement Standards

Dumbbell See-Saw Press: Hold the Dumbbells on each hand and place on the front rack position. Press one Dumbbell overhead while keeping the other on the front rack position. Then, switch position by pressing the other Dumbbell overhead and lowing the Dumbbell from the overhead position to the front rack position. This counts as one rep.

Tips and Strategy

The goal is to complete between 15-20 minutes. Try to break everything into 7-10 reps. Focus on strength, stamina, and movement quality. Use moderate loading, avoid using a loading that will cause you to fail. Rest longer in between sets to maximize set size.


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Background: We first found “Rock Wren” by Ham Plan @hamplan posted on their Instagram on February 20, 2021.

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