Warm-Up
2 Rounds:
200m Run
20 Ring Rows
10 Hand Release Push-Ups
20 Russian Swings
10 Strict Pull-Ups
20 Sit-Ups
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 2 Minutes for 9 Rounds:
Station A.
20 Hand Release Push-Ups
2 Rope Climbs
Station B.
20 Kettlebell Swing, 53#/35#
20 Sit-Ups
Station C.
200m Run
Variation B:
Every 2 Minutes for 9 Rounds:
Station A.
10 Hand Release Push-Ups
50 Mountain Climbers
10 Hand Release Push-Ups
Station B.
20 Down Ups
20 Sit-Ups
Station C.
200m Run
Workout Tip
For Variation A, scale rope climbs to 6 strict handstand push ups or 20 ring rows if needed.
For both Variations, A and B, make sure to have at least 20 seconds of rest each round. Scale repetitions as needed.