Warm-Up
2 Rounds:
200m Run
10 Ring Rows
10 Hand Release Push-Ups
10 Russian Swings
5 Strict Pull-Ups
5 V-Ups
5 Burpees
Strength
Bench Press
4 reps @ RPE 6
4 reps @ RPE 7
4 reps @ RPE 8
Objective: Build to an RPE of 8 for 4 repetitions in the Bench Press for 1 set. 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 6 Rounds:
Station A
20 Hand Release Push-Ups
2 Rope Climbs
20 Hand Release Push-Ups
Station B
15 Kettlebell Swings, 53#/35#
15 GHD Sit-Ups
15 Kettlebell Swings, 53#/35#
Station C
400m Run
Variation B
Every 3 Minutes for 6 Rounds
Station A
20 Hand Release Push-Ups
20 Jumping Squats
20 Hand Release Push-Ups
Station B
15 Burpees
15 V Ups
15 Burpees
Station C
400m Run
Workout Tip
For Both variations make sure to have at least 20 seconds of rest in each station. Scale repetitions as needed.