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:

15 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 Under. 

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.

Leave a comment

Your email address will not be published. Required fields are marked *