Warm-Up
400m Run
10 Hand Release Push-Ups
10 Ring Rows
10 Step Ups
10 Hand Release Push-Ups
10 Ring Rows
10 Step Ups
400m Run
Strength
Superset A and B, then rest 3 minutes.
A.
Close Grip Bench Press
12 Reps @ RPE 5
12 Reps @ RPE 6
12 Reps @ RPE 7
12 Reps @ RPE 8
B.
Wide Grip Bent-Over Row
12 @ RPE 5
12 @ RPE 6
12 @ RPE 7
12 @ RPE 8
Strength Tip
After both movements are complete, rest for 3 minutes. Build to one set of 12 in an RPE 8 for both movements.
Close Grip will be defined as 1-2 inches closer than your regular bench press grip.
A Wide Grip will be defined as 1-2 inches wider than your regular Bent-Over Row Grip.
Workout
Variation A:
7 Minute AMRAP:
7 Pull-Ups
7 Box Jumps, 24”/20”
7 GHD Sit-Ups
[Rest 3 Minutes]
7 Minute Clock:
Max Meters on the Rower
Variation B:
7 Minute AMRAP:
7 Handstand Push-Ups
7 Sit-Ups
7 Push-Ups
7 V-Ups
[Rest 3 Minutes]
7 Minute Clock:
Run Max Distance
Workout Tip
For Variation A, if you do not have a GHD machine, perform V ups for the same repetitions.