Warm-Up
2 Rounds:
200m Run
10 Hand Release Push-Ups
10 Step-Ups
10 Box Jumps
Strength
Close Grip Bench Press
8 rep @ RPE 6
8 rep @ RPE 7
8 rep @ RPE 8
Objective: Build to an RPE of 8 for 8 repetitions in the Close Grip Bench Press for 1 set of 8 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.
Strength Tip
Here 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. We will define a close grip as a grip that is 1-2 inches closer than your regular grip for Bench Pressing.
Workout
Choose variation A for a workout with weights or B for a bodyweight workout.
Variation A:
For Time:
200M Run
8 Muscle-Ups
16 Box Jumps, 30”/24”
200M Run
6 Muscle-Ups
12 Box Jumps, 30”/24”
200m Run
4 Muscle-Up
8 Box Jumps, 30”/24”
200m Run
2 Muscle-Up
4 Box Jumps, 30”/24”
Variation B:
For Time:
200M Run
16 Handstand Push-Ups
32 Air Squats
200M Run
12 Handstand Push-Ups
24 Air Squats
200m Run
8 Handstand Push-Ups
16 Air Squats
200m Run
4 Handstand Push-Ups
8 Air Squats
Workout Tip
Make sure Handstand Push-Ups or Muscle-Ups are completed in 4 sets or less. Scale Repetitions as needed.