Warm-Up
2 Rounds:
200m Run
200m Row
10 Hand Release Push-Ups
10 Ring Rows
10 Knee Raises
Strength
Bench Press
5 reps @ RPE 6
5 reps @ RPE 7
5 reps @ RPE 8 x 3
Objective: Build to an RPE of 8 for 5 repetitions in the Bench Press for 3 sets.
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 3 Minutes for 9 Rounds
Station A.
20 Hand Release Push-Ups
20 Sit-Ups
200m Run
Station B.
20 Pull-Ups
20 Sit-Ups
200m Row
Variation B:
Every 3 Minutes for 9 Rounds
Station A.
20 Hand Release Push-Ups
20 Sit-Ups
200m Run
Station B.
20 Single Leg Squats
20 Sit-Ups
200m Run
Workout Tip
For both variations, make sure to have 20-30 seconds of rest each round. Scale repetitions or distance as needed.