Warm-Up
3 Rounds:
200m Row
20 Ring Rows
10 Hand Release Push-ups
10 Sit-Ups
Strength
Bench Press
5 rep @ RPE 6
5 rep @ RPE 7×3
Objective: Build an RPE of 7 for 5 repetitions in the Bench Press for 3 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 a bodyweight workout.
Variation A:
Every Minute on the Minute for 12 rounds.
A.
3 Strict Pull-Ups
6 DB Press, 35#/25#
9 Sit-Ups
B.
200M Row
C.
40 Double-Unders
Variation B:
Every Minute on the Minute for 12 rounds.
A.
5 Burpees
10 Air Squats
B.
:40 Plank Hold
C.
40 Double-Unders
Workout Tip
For both variations make sure to have 10-15 seconds of rest in between stations