Warm-Up
3 Minute Row at RPE6
Then,
2 Rounds
12 Hand Release Push-Ups
12 Step-Ups
12 Dumbbell Push Presses
12 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:
3 Rounds:
4-Minute Clock
500M Row
Max Rounds:
3 Handstand Push-Ups
6 Box Jumps, 24”/20”
[Rest 2 Minutes]
Variation B:
3 Rounds:
5-Minute Clock
800m Run
Max Rounds:
3 Handstand Push-Ups
6 Broad Jumps
[Rest 2 Minutes]
Workout Tip
Make sure to have at least 90 seconds to perform the max round section. Scale run or row as needed.