Bonnyman Workout

The Bonnyman Workout is named after Alexander “Sandy” Bonnyman, Jr. (1910-1943), a First Lieutenant in the U.S. Marine Corps who was killed in action on Betio Atoll in the Gilbert Islands during World War II and posthumously awarded the Medal of Honor and Purple Heart for his actions during the Battle of Tarawa.

The Bonnyman Workout starts with a 1-rep max bench press followed by a 3-rep max deadlift (the heaviest weight competitors are able to lift off the ground to the level of the hips 3 times consecutively) to be completed within a 3-minute time cap. Score is the composite ranking for the 2 lifts.

Bonnyman Exercises

3-Rep Max Deadlift

Workout Rules

To be considered for the podium and cash prizes, all participants in a Bonnyman workout competition must adhere to the following rules:

The workout starts with a 1-rep max bench press followed by a 3-rep max deadlift to be completed within a 3-minute time cap. Athletes must include an identification of total weight (plates and bar) used for each lift within the workout video submission.

1-Rep Max Bench Press:

• Bench press must demonstrate a full range of motion in which the barbell must touch the athlete’s chest and a full extension and lockout at the elbow must occur at the top of the movement.
• An athlete may not use a bounce from the barbell off of the chest.
• The athlete’s glutes must touch the bench for the entirety of the exercise.
• Athletes may have a spotter present while performing the bench press segment of the workout.
• The spotter cannot assist with a lift-off and the spotter’s hands must remain clear from the barbell while the competitor is performing the movement.
• The only assistance that the spotter can provide is lifting the bar if an athlete fails on a repetition.
• Athletes may perform multiple attempts within the time cap.
• Camera angle must allow for clear demonstration of movement including full extension and lockout.