Warm-Up
3 Rounds:
40 Singles
20 Double Unders
10 Push-Ups
20 Ring Rows
10 Push-Ups
200m Run
Strength
A1.
2-Count Bench Press
10 reps @ RPE 6
10 reps @ RPE 7
10 reps @ RPE 8×1
A2.
2-Count Pause Bent Over Rows
10 reps @ RPE 6
10 reps @ RPE 7
10 reps @ RPE 8×1
Objective: Build to an RPE of 8 for 10 repetitions in the Bench Press with a 2 count pause with the bar on your chest. Build to a 2 count pause bent over row with a 2 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:
4 Rounds For Time:
4 Ring Muscle Ups
40 Double Unders
400m Run
Variation B:
10 Rounds For Time:
2 Handstand Push-Ups
50 High Knees
2 Handstand Push-Ups
50 Butt Kickers
200m Run
Workout Tip
For both variations, make sure all repetitions are completed in unbroken sets. Scale to 1 repetition if needed. For the muscle-up variation scale to 3 strict pull-ups.