Warm-Up
[3 Rounds]
20 Jumping Jacks
10 Hand Release Push-Ups
10 Dumbbell Push Presses
10 Box Jumps
Strength
Close Grip Bench Press
6 rep @ RPE 6
6 rep @ RPE 7
6 rep @ RPE 8 x 2
Objective: Build to an RPE of 8 for 6 repetitions in the Close Grip Bench Press for 2 sets of 6 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.
Strength Tip
Here 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.
We will define a close grip as a grip that is 1-2 inches closer than your regular grip for bench pressing.
Workout
Choose variation A for a workout with weights or B for a bodyweight workout.
Variation A:
For Time:
4 Rounds – For Time
4 Bar Muscle-Ups
8 Shoulder-to-Overhead, 155#/105#
16 Box Jumps, 30″/24″
Variation B:
12 Minute Clock:
200m Run
2 Burpees
2 Handstand Push-Ups
200m Run
4 Burpees
4 Handstand Push-Ups
Keep adding 2 repetitions to the Burpees and Handstand Push-Ups after every round.
Workout Tip
If we can not perform Muscle-Ups, scale to 8 Strict Pull-Ups or 8 Chest-To Bar Pull-Ups. If we do not have access to a Pull-Up Bar, scale to 8 Bent Over Rows.