Warm-Up
2 Rounds:
200m Run
10 Hand Release Push-Ups
20 Walking Lunges
40 Single Unders
Strength
Bench Press
4 reps @ RPE 6
4 reps @ RPE 7
4 reps @ RPE 8
Then take 85% of your 4@RPE8 weight and perform 4 repetitions every minute on the minute for 3 rounds.
Objective: Build to an RPE of 8 for 4 repetitions in the Bench Press, then take 15% off that load and perform 4 repetitions every minute on the minute with that load. Example (Build to 100lbs for a 4 rep at RPE 8. Then perform 85lbs for 4 repetitions every minute on the minute for 3 rounds.
Workout
Choose variation A for a workout with weights or B for bodyweight workout.
Variation A:
14 Minute Clock:
7 Dumbbell Presses, 50#/35#
14 Dumbbell Lunges, 50#/35#
28 Double Unders*
7 Dumbbell Presses, 50#/35#
14 Dumbbell Lunges, 50#/35#
56 Double Unders*
- Note:
- After each round, add 28 repetitions to the double unders.
Variation B:
15 Minute Clock:
10 Handstand Push-Ups
200m Run
10 Air Squats*
10 Handstand Push-Ups
200m Run
20 Air Squats*
- Note:
- After each round, add 10 repetitions to the Air Squats
Workout Tip
For both variations, increase the * movement after each round is completed.