Warm-Up
3 Rounds:
20 Russian Swings
20 Double Unders
10 Air Squats
10 Ring Rows
Strength
Superset A and B, then rest 3 minutes.
A.
Close Grip Bench Press
12 Reps @ RPE 5
12 Reps @ RPE 6
12 Reps @ RPE 7 x 3
B.
Wide Grip Bent Over Row
12 @ RPE5
12 @ RPE6
12 @ RPE 7 x 2
Strength Tip
After both movements are complete, rest 3 minutes. There should be 4 working sets, building each set. Close Grip will be defined as 1-2 inches closer than your regular Bench Press Grip. A wide grip will be defined as 1-2 inches wider than your regular Bent Over Row Grip.
Workout
Variation A:
Every Minute on the Minute x 16
Minute 1: 20 Kettlebell Swings
Minute 2: 40 Double Unders
Minute 3: 15 Toes-To-Bar
Minute 4: 30 Air Squats
Variation B:
Every Minute on the Minute x 16
Minute 1: 15-20 Close Grip Push-Ups
Minute 2: 15-20 Sit-Ups
Minute 3: 15-20 Wide Grip Push-Ups
Minute 4: 15-20 Sit-Ups
Workout Tip
For Variation A and Variation B, make sure to have at least 15 seconds of rest in each 60-second station. Scale repetitions as needed.