Warm-Up
A) 2 Rounds:
10m High Knees
10M Butt Kickers
10M Side Lunges
10M Lunges
10 Push Ups
B) 3 Rounds:
3 Strict Pull-Ups
3 Bar Dips
6 V-Ups
6 Calorie Bike
Strength
Bench Press
2 reps @ RPE 6
2 reps @ RPE 7
2 reps @ RPE 8
2 reps @ RPE 9
Objective: build to an RPE of 9 for 2 repetitions in the Bench Press. No back-off sets after you reach the RPE of 9 for 2 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
“EMOMDAY”
EMOMx10 rounds:
Odds:
30 Seconds Max Ring Muscle-Ups
Evens:
30 Seconds Max Calorie Bike
Workout Tip
Ring Muscle-Ups: use this opportunity to work on muscle-ups. If we do not have muscle-ups, scale to 30 seconds of a pulling movement. Choose a pulling movement that is challenging for you for the 30 seconds of work!
Cal Bike: this is a 30-second max effort with a 30-second rest immediately after it.