Warm-Up
2 Rounds
400m Run
80 Singles
4 Strict Pull Ups
8 Push Ups
Strength
A1.
1 Count Bench Press
8 reps @ RPE 6
8 reps @ RPE 7
8 reps @ RPE 8×2
A2.
1 Count Pause Bent Over Rows
8 reps @ RPE 6
8 reps @ RPE 7
8 reps @ RPE 8×2
Objective: Build to an RPE of 8 for 8 repetitions in the Bench Press with a 1 count pause with the bar on your chest for 2 sets. Build to a 1 count pause Bent Over Row with a 1 count pause on your sternum. Superset the Bench and Bent Over row movements then rest 3 minutes and repeat.
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:
12 Minute AMRAP
24 Double Unders
12 Hand Release Push Ups
24 Double Unders
12 Toes to Bar
Variation B:
For Time
1 Mile Run
5 Rounds
10 Handstand Push Ups
15 Sit Ups
20 Jumping Lunges
1 Mile Run
Workout Tip
For Variation A, Scale double unders to 48 singles