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.

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