Warm-Up
2 Rounds:
60 Single Unders
30 Double Unders
8 Strict Press with an Empty Bar
8 Push-Ups
8 Wall Balls
8 Sit-Ups
Strength
Push Press
8 reps @ RPE 6
8 reps @ RPE 7
8 reps @ RPE 8×1
Objective: Build to an RPE of 8 for 6 repetitions for 2 sets 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:
15 Minute AMRAP:
15 Dumbbell Bench Press, 50#/35#
30 Double Unders
15 Dumbbell Deadlifts, 50#/35#
30 Double Unders
15 Dumbbell Front Squats, 50#/35#
30 Double Unders
Variation B:
20 Minute AMRAP:
15 Sit-Ups
12 Push-Ups
9 Jumping Squats
200m Run
2 Minute Rest
[Rest 3 Minutes]
5 Minute AMRAP:
10 Lunges
10 Push-Ups
10 Sit-Ups
100m Run
Workout Tip
For Variation A make sure the load is moderate and all sets are completed in 3 sets or less. Scale load as needed.