Warm-Up
3 Rounds:
200m Run
5 Hand Release Push-Ups
5 Down-Ups
5 Hand Release Push-Ups
20 Russian Swings
Strength
Bench Press
5 rep @ RPE 6
5 rep @ RPE 7
5 rep @ RPE 8×3
Objective: Build to an RPE of 8 for 5 repetitions in the Bench Press for 3 sets of 5 repetitions.
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 a bodyweight workout.
Variation A:
For Time:
5 Rounds
15 Kettlebell Swing, 53#/35#
30m Shuttle Run
15 Hand Release Push-Ups
{2 Minute Rest]
Variation B:
5 Rounds
60 Mountain Climbers
30m Shuttle Run
15 Hand Release Push-Ups
[2 Minute Rest]
Workout Tip
For both variations, the 30m Shuttle Run will be defined as: Startline to 10m mark, then 10Mmmark to start line, then start line to 20m mark to start line, then start line to 30m marks to Push-Ups.
Start>10m
10m>Start
Start>20m
20m>Start
Start >30m
Each round for both variations should be a sprint.