Warm-Up
3 Rounds:
40 Singles
20 Double-Unders
10 Hand Release Push-Ups
5 Burpees
Strength
Bench Press
5 rep @ RPE 6
5 rep @ RPE 7×2
Objective: Build to an RPE of 7 for 5 repetitions in the Bench Press for 2 sets of 5 repetitions.
In this set, we are using the RPE chart to regulate the training intensity. The chart ranges from 1-10, with 1 being absolutely no effort, and 10 being a maximum effort.
Workout
Choose variation A for a workout with weights or B for bodyweight workout.
Variation A:
2 Rounds:
7 Minute AMRAP
70 Double-Unders
14 Bar Dips
7 Burpees
Variation B:
2 Rounds:
7 Minute AMRAP
70 Double-Unders or 400m run
14 Close Grip Push-Ups
7 Burpees
Workout Tip
For both variations, try and keep the intensity the same for both rounds.