Spartan Spencer OCRBeast Workout #4: Bench Workout

Posted On Sep 22, 2015 By Spencer Mahoney aka "Spartan Spencer"

Spartan Spencer OCRBeast Workout #4: Bench Workout

How do you get an upper body and lower body workout, all at the same time, using only a bench? OCRBeast style, that's how! Grab a bench and follow along with Spartan Spencer as he walks you through how to do this bench-only workout:

The workout includes the following exercises:

  1. Burpee with a double step-up
  2. Bench Dips

You'll alternate between the two exercises, starting with 10 reps, then doing 9 reps, then 8 reps, continuing all the way down to zero.

If you're looking to add even more to your training, you can check out some of Spencer's other training videos on AMRAP workouts, goblet squats and burpees.

You can also see Spencer's story on the Bowflex YouTube channel, and follow Spencer on Instagram @spartan_spencer, on Facebook at and at