Warm-Up
2 Round:
10 Calorie Row
10 Knee Raises
10 Strict Press
5 Toes-to-Bar
5 Push-Ups
5 Burpees
Strength
Bench Press
4 reps @ RPE 6
4 reps @ RPE 7
4 reps @ RPE 8×2
Objective: Build to an RPE of 8 for 4 repetitions in the Bench Press for 2 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 a bodyweight workout.
Variation A
Every Minute on the Minute for 16 Rounds:
Minute 1:
15/12 Calorie Row
Minute 2:
10 Handstand Push-Ups
10 Toes to Bar
Minute 3:
Max Burpees
Minute 4:
Rest
Variation B
Every Minute on the Minute for 16 Rounds:
Minute 1:
10 Sit-Ups
10 V Ups
Minute 2:
Max Handstand Push-Ups
Minute 3:
Max Burpees
Minute 4:
– Rest
Workout Tip
For Variation A and B, Make sure to have at least 15 seconds of rest in the first 3 stations. Score will be the max repetitions of burpees completed.