Warm-Up
4 Rounds:
100m Run
5 Hand Release Push-Ups
10 Step-ups
10 Sit-Ups
Strength
Bench Press
5 rep @ RPE 6
5 rep @ RPE 7
5 rep @ RPE 8×1
Objective: Build an RPE of 8 for 5 repetitions in the Bench Press for 1 set 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:
(8 Minute Clock)
800 Run
Then, Max Rounds.
8 Power Snatches, 75#/55#
8 Box Jumps, 24″20″
2 Minute Rest
4 Minute Clock
400M Run
Max Rounds
Then, Max Rounds.
4 Power Snatches, 75#/55#
4 Box Jumps, 24″20″
Variation B:
(8 Minute Clock)
800 Run
Then, Max Rounds.
4 Handstand Push-Ups
8 Air Squats
[2 Minute Rest]
(4 Minute Clock)
400M Run
Max Rounds
Then, Max Rounds.
4 Handstand Push-Ups
8 Air Squats
Workout Tip
For both variations after the initial run, AMRAP the couplet written in the remainder of the time domain.