Warm-Up
2 Rounds:
200m Run
20 Ring Rows
10 Hand Release Push-Ups
20 Russian Swings
10 Strict Pull-Ups
20 Sit-Ups
Strength
Push Presses
8 reps @ RPE 6
8 reps @ RPE 7
8 reps @ RPE 8×1
Objective: Build to an RPE of 8 for 8 repetitions for 1 set at an RPE8 for the Push Press.
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 2 Minutes for 9 Rounds:
Station A.
20 Hand Release Push-Ups
2 Rope Climbs
Station B.
20 Kettlebell Swing, 53#/35#
20 Sit-Ups
Station C.
200m Run
Variation B:
Every 2 Minutes for 9 Rounds
Station A.
10 Hand Release Push-Ups
50 Mountain Climbers
10 Hand Release Push-Ups
Station B.
20 Down Ups
20 Sit-Ups
Station C.
200m Run
Workout Tip
For Variation A, scale rope climbs to 6 Strict Handstand Push-Ups or 20 Ring Rows if needed.