Warm-Up
10 Minutes of Movement
40 Singles
20 Double Unders
10 Push-Ups
5 Strict Pull-Ups
10 Walking Lunges
20 Strict Press – Empty Bar
Strength
Push Press + Split Jerks
(2 + 1) @ RPE 5
(2 + 1) @ RPE 6
(2 + 1) @ RPE 7 x 3
Objective: Build to an RPE of 7 for the following complex. 2 Push Presses + 1 Split Jerk for 3 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 bodyweight workout.
Variation A:
For Time:
10-10-10
Bench Press, 155#/105#
20-20-20
Pull-Ups
100-50-25
Double Unders
Variation B:
For Time:
30-30-30
Hand Release Push-Ups
Sit-Ups
100-50-25
Double Unders
Workout Tip
For Variation A, make sure the load on the barbell is light enough to complete 10 repetitions in 2 sets or less. For Pull-Ups they should be completed in 3 sets or less, scale as needed.