Warm-Up
2 Rounds:
400m Run
400m Row
10 Push-Ups
20 Step-Ups
20 Ring Rows
10 Push-Ups
Strength
1-Count Bench Press
5 reps @ RPE 6
5 reps @ RPE 7
5 reps @ RPE 8 x 1
Objective: Build to an RPE of 8 for 5 repetitions in the pause Bench Press for one heavy set. The pause will be at the bottom of the movement when the bar touches your chest.
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 bodyweight workout.
Variation A:
Every 5 Minutes for 4 Rounds
Station A.
400m Run
20 Box Jumps, 24”/20”
10 Bar Muscle Ups
Station B.
1000m Row
Variation B:
Every 10 Minutes for 2 Rounds
Station A.
400m Run
40 Mountain Climbers
20 Push-Ups
10 Burpees
20 Push-Ups
40 Mountain Climbers
400m Run
Workout Tip
For both variations make sure to have at least 1 Minute of rest. Scale movements or variations as needed.