Warm-Up
4 Rounds:
20 Single-Unders
10 Double-Unders
Then,
2 Rounds:
8 Hand-Release Push-Ups
8 Dumbbell Hang Power Cleans
8 Dumbbell Push Presses
200m Run
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
2 Rounds for Time:
80 Double-Unders
400M Run
20 Dumbbell Deadlifts, 50#/35#
20 Dumbbell Hang Power Cleans, 50#/35#
20 Dumbbell Push Presses, 50#/35#
Variation B
Every 2 Minutes for 6 Rounds:
Station A.
15 Handstand Push-Ups
15 Air Squats
15 Jumping Squats
Station B
15 V Ups
15 Tuck Ups
15 Sit-Ups
Workout Tip
For Variation A. make sure you can complete each dumbbell exercise in 3 sets or less. Scale load as needed. For Variation B, make sure to have at least 20 seconds of rest in each station.