Warm-Up
2 Round:
200m Run
20 Singles
20 Double Unders
10 Hand Release Push-ups
10 Dumbbell Hang Power Cleans
10 Sit-Ups
Strength
Bench Press
4 reps @ RPE 6
4 reps @ RPE 7
4 reps @ RPE 8
Then take 85% of your 4@RPE8 weight and perform 4 repetitions every minute on the minute for 3 rounds. Objective: Build to an RPE of 8 for 4 repetitions in the Bench Press, then take 15% off that load and perform 4 repetitions every minute on the minute with that load. Example (Build to 100lbs for a 4 rep at RPE 8. Then perform 85lbs for 4 repetitions every minute on the minute for 3 rounds.
Workout
Choose variation A for a workout with weights or B for bodyweight workout.
Variation A:
8 Minute AMRAP
8 Dumbbell Deadlifts, 50#/35#
8 Dumbbell Hang Power Cleans, 50#/35#
8 Dumbbell Push Presses, 50#/35#
40 Double Unders
Rest 2 Minutes
4 Minute AMRAP
4 Dumbbell Deadlifts, 50#/35#
4 Dumbbell Hang Power Cleans, 50#/35#
4 Dumbbell Push Presses, 50#/35#
20 Double Unders
Variation B:
8 Minute AMRAP
16 Lunges
16 Push Ups 50#/35#
16 Sit-Ups
200m Run
Rest 2 Minutes
4 Minute AMRAP
8 Lunges
8 Push Ups 50#/35#
8 Sit-Ups
100m Run
Workout Tip
For Variation A make sure the load is moderate and all sets are completed in unbroken sets of 8 or 4 repetitions. Scale load as needed.