Warm-Up
1 Round:
400m Row
400m Run
20 Ring Rows
20 Russian Swings
20 Push-Ups
Strength
Bench Press
4 reps @ RPE 6
4 reps @ RPE 7
4 reps @ RPE 8
Then take 85% of your 4@RPE8 weight and perform 4 repetitions every minute on the minute for 3 rounds.
Objective: Build to an RPE of 8 for 4 repetitions in the Bench Press, then take 15% off that load and perform 4 repetitions every minute on the minute with that load. Example (Build to 100lbs for a 4 rep at RPE 8. Then perform 85lbs for 4 repetitions every minute on the minute for 3 rounds.
Workout
Choose variation A for a workout with weights or B for bodyweight workout.
Variation A:
Every 5 Minutes x 4 Rounds:
Station 1:
400M Row
400m Run
Station 2:
20 Bar Dips
20 Chest-to-Bar Pull-Ups
20 Kettlebell Swings, 53#/35#
Variation B:
Every 5 Minutes x 4 Rounds:
Station 1:
800m Run
Station 2:
20 Handstand Push-Ups
20 V-Ups
20 Single-Leg Squats
20 V-Ups
Workout Tip
For Variation A and B make sure to have at least 1-minute rest for each 5-minute station. Scale repetitions as needed.