Warm-Up
3 Rounds:
40 Singles
20 Double-Unders
10 Hand Release Push-Ups
5 Burpees
Strength
Bench Press
5 rep @ RPE 6
5 rep @ RPE 7×2
Objective: Build to an RPE of 7 for 5 repetitions in the Bench Press for 2 sets of 5 repetitions.
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:
15-12-9-6-3
Push Press, 135#/95#
Burpee Box Overs 24#/20#
1-1-1-1-1
Rope Climbs
Variation B:
15-12-9-6-3
Hand Release Push-Ups
V- Ups
Burpee Broad Jumps
Workout Tip
For Variation A make sure to complete each set of push presses in 3 sets or less, scale weight as needed.