Warm-Up
3 Rounds
40 Singles
10 Calorie Bike
20 Doubles
8 Calorie Bike
12 Push Ups
12 Ring Rows
Strength
A1.
1 Count Bench Press
8 reps @ RPE 6
8 reps @ RPE 7
8 reps @ RPE 8×2
A2.
1 Count Pause Bent Over Rows
8 reps @ RPE 6
8 reps @ RPE 7
8 reps @ RPE 8×2
Objective: Build to an RPE of 8 for 8 repetitions in the Bench Press with a 1 count pause with the bar on your chest for 2 setst. Build to a 1 count pause bent over row with a 1 count pause on your sternum. Superset the Bench and bent Over row movements then rest 3 minutes and repeat.
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:
For Time
90 Double Unders
60 Wall Balls, 20#/14#
30 Calorie Bike
15 Ring Muscle Ups
Variation B:
For Time
800m Run
40 Handstand Push Ups
20 Burpee Broad Jumps
10 Rounds of:
3 V Ups
6 Sit Ups
12 Russian Twists
Workout Tip
For Variation A, Scale ring muscle ups to either 5 minutes of practice or 30 pull ups.