Warm-Up
1 Minute on the Bike
Then
3 Rounds
5 Push Ups
10 Ring Rows
15 Sit Ups
20 Squats
Strength
A1.
1 Count Bench Press
10 reps @ RPE 6
10 reps @ RPE 7
10 reps @ RPE 8×2
A2.
1 Count Pause Bent Over Rows
10 reps @ RPE 6
10 reps @ RPE 7
10 reps @ RPE 8×2
Objective: Build to an RPE of 8 for 10 repetitions in the Bench Press with a 1 count pause with the bar on your chest for 2 setst. 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:
Every Minute on the Minute for 15 Rounds
Minute 1: 5 Burpees + 10 Chest to Bar Pull Ups
Minute 3: 5 Burpees + 15 Push Ups
Minute 3: 5 Burpees + 20 Sit Ups
Minute 4: 5 Burpees + Max Calorie Bike
Minute 5: Rest
Variation B:
Every Minute on the Minute for 15 Rounds
Minute 1: 5 Burpees + 5 Broad Jumps
Minute 3: 5 Burpees + 15 Push Ups
Minute 3: 5 Burpees + 20 Sit Ups
Minute 4: 5 Burpees + Max Plank Hold
Minute 5: Rest
Workout Tip
For both variations, make sure to have at least 15 seconds or rest in each station. Scale Burpees to 3 if you need more rest