Warm-Up
A) 3 Rounds:
10m Bear Crawl
5 Ball Slams
10M Bear Crawl
10 Ring Rows
B) 2 Rounds:
10 Bench Press, with an empty bar
10 GHD Sit-Ups
20 Double-Unders
Strength
Bench Press
5 reps @ RPE 6
5 reps @ RPE 7
5 reps @ RPE 8
5 reps @ RPE 9
Then 90% of 5@ RPE9 for 2 more sets
Strength Tip
Objective: build to an RPE of 9 for 5 repetitions in the Bench Press, then perform 2 additional sets of 5 repetitions at 90% of your 5@ RPE9 of the day!
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
21-18-15-12:
Hand Release Push-Ups
Pull-Ups
63-54-45-36:
Double-Unders
Workout Tip
Double-Unders: each round should not take you more than 2 minutes to complete, scale as needed.
Pull-Ups: scale to ring rows if needed, keeping all reps at 21 for each round.