Warm-Up
2 Rounds:
400m Row
5 Strict Pull-Ups
10 Push-Ups
10 Dumbbell Deadlifts
Strength
A1.
1 Count Bench Press
8 reps @ RPE 6
8 reps @ RPE 7
8 reps @ RPE 8×3
A2.
1 Count Pause Bent Over Rows
8 reps @ RPE 6
8 reps @ RPE 7
8 reps @ RPE 8×3
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 3 sets. 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:
Every 4 Minutes x 3
500m Row
Then AMRAP:
9 Dumbbell Deadlifts, 50#/35#
6 Dumbbell Hang Power Clean, 50#/35#
3 Dumbbell Push Presses, 50#/35#
2 Minute Rest
Variation B:
For Time:
Every 4 Minutesx3
400m Run
Then AMRAP
9 Air Squats
6 Push Ups 50#/35#
3 Burpees
2 Minute Rest
Workout Tip
For Variation A, after the Row, in the remainder of the 4 minutes AMRAP the dumbbell movements. When Time is up, rest 2 minutes.