Warm-Up
7 Minutes of Movement
250m Row
8 Dumbbell Snatches (Right)
8 Dumbbell Push Press (Right)
8 Dumbbell Snatches (Left)
8 Dumbbell Push Press (Left)
Strength
Bench Press
5 rep @ RPE 6
5 rep @ RPE 7×3
Objective: Build an RPE of 7 for 5 repetitions in the Bench Press for 3 sets of 5 repetitions.
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:
3 Rounds:
5 Minute Clock/ 2 Minute Rest
500m Row
Then in the remainder of the time perform max rounds of the following:
8 Dumbbell Snatches, 50#/35#
8 Hand Release Push-Ups
Variation B:
3 Rounds:
6 Minute Clock/ 2 Minute Rest
800m Run
Then in the remainder of the time perform max rounds of the following:
8 Sit-Ups
8 Hand Release Push-Ups
Workout Tip
For both variations, complete the set distance 1 time per round, then in the remainder of the time, complete as many rounds as possible of the couplet.