Warm-Up
2 Rounds:
400m Row
20 Ring Rows
20 Dumbbell Presses
10 Calorie Bike
Strength
Close Grip Bench Press
1 rep @ RPE 6
1 rep @ RPE 7
1 rep @ RPE 8
Objective: Build to an RPE of 8 for 1 repetition in the Close Grip Push-Ups.
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.
Strength Tip
Here 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.
We will define a Close Grip as a grip that is 1-2 inches closer than your regular grip for Bench Pressing.
Workout
Choose variation A for a workout with weights or B for a bodyweight workout.
Variation A:
Every 5 Minutes for 3 Rounds
30 Calorie Row
20 Bench Press, 135#/95#
10 Calorie Bike
5 Ring Muscle Ups
Variation B:
Every 5 Minutes for 3 Rounds
800m Run
20 Handstand Push-Ups
Workout Tip
For Variation A and B, make sure to have 30-1 minute of rest each round. Scale distance or calories as needed.