Warm-Up
3 Rounds:
5 Down-Ups
10 Strict Press with an Empty Bar
5 Strict Pull-Ups
10 Hand Release Push-Ups
Strength
Bench Press
5 reps @ RPE 6
5 reps @ RPE 7
5 reps @ RPE 8 x 2
Objective: Build to an RPE of 8 for 5 repetitions in the Bench Press for 2 sets.
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:
For Time:
10-8-6-4-2
Strict Pull-Ups
Strict Press, 95#/65#
50-40-30-20-10-
Double Unders
Variation B:
For Time:
10-8-6-4-2
Strict Handstand Push-Ups
20-16-12-8-4
Down Ups
40-32-24-16-8
Double Unders
Workout Tip
For Variation A, make sure that the load on the barbell is moderate to light. Scale as needed to complete each set in 3 sets or less.