Warm-Up
8 Minutes:
1-Minute on the Bike
10 Knee Raises
10 Push-Ups
10 Russian Swings
Strength
Bench Press
3 reps @ RPE 5
3 reps @ RPE 6
3 reps @ RPE 7×1
Objective: Build to an RPE of 8 for 3 repetitions in the Bench Press No Back off sets.
Workout
Choose variation A for a workout with weights or B for bodyweight workout.
Variation A:
Every 2 Minutes for 8 Rounds
Station A:
16 Calorie Bike
8 Toes-to-Bar
4 Ring Dips
Station B:
40 Double Unders
20 Kettlebell Swings, 53#/35#
Variation B:
Every 2 Minutes for 8 Rounds:
Station A:
400m Run
Station B:
20 Single Leg Squats
10 Burpees
Workout Tip
For Variations A and B, make sure to have at least 20 seconds of rest in each station. Scale repetitions as needed.