Warm-Up
A) 3 Rounds:
200m Run
200m Row
20 Chest Taps
10 Hand-Release Push-Ups
Strength
Close Grip Bench Press
4 reps @ RPE 6
4 reps @ RPE 7
4 reps @ RPE 8X2
Objective: Build to an RPE of 8 for 4 repetitions in the Close-grip Bench Press for 2 sets of 4 repetitions. We will define close as a “closer” grip” than your regular bench press, ranging from 1-3 inches.
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 bodyweight workout.
Variation A:
Every 3 Minutes x 5 rounds:
12 Calorie Bike
12 Calorie Row
12 Hand-Release Push-Ups
Variation B:
Every 3 Minutes x 5 rounds:
200m Run
40 Mountain Climbers
12 Hand-Release Push-Ups
Workout Tip
Make sure you have 30 seconds of rest or more per round.