Warm-Up
A) 2 Rounds:
200m Run
20 Step-Ups
5 Burpees
B) 2 Rounds:
10 Empty bar Bench Press
20 Singles, with your left foot
20 Singles with your right foot
10 Double-Unders
Strength
Bench Press
3 reps @ RPE 6
3 reps @ RPE 7
3 reps @ RPE 8
3 reps @ RPE 9
Then 90% of 3 @ RPE9 for 3 more sets fo 3
Objective: build to an RPE of 9 for 3 repetitions in the Bench Press, then perform 3 additional sets of 3 repetitions at 90% of your 3@ 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
14 min AMRAP:
8 Wall Balls, 20#14#
8 Hand Release Push-Ups
10 Double-Unders
8 Wall Balls, 20#14#
8 Hand Release Push-Ups
20 Double-Unders
8 Wall Balls, 20#14#
8 Hand Release Push-Ups
30 Double-Unders
(Each round adds 10 double-unders until the time is up)
Workout Tip
Wall Balls/Hand Release Push-Ups: each round of wall balls and push-ups should be completed in an unbroken set of 8. Scale load as needed.
Double-Unders: each round, double-unders increase by 10 repetitions. Scale to single-unders if double-unders are challenging.