Warm-Up
8 Minute of Movement
20 Double Unders
4 Hand Release Push-Ups
8 Step-Ups
16 Russian Kettlebell Swings
Strength
Close Grip Bench Press
6 rep @ RPE 6
6 rep @ RPE 7
6 rep @ RPE 8 x 3
Objective: Build to an RPE of 8 for 6 repetitions in the Close Grip Bench Press for 3 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:
14 Minute Clock:
40 Double Unders
2 Kettlebell Swings
2 Hand Release Push-Ups
2 Box jumps, 20”/24”
- After every round add 2 repetitions to the Kettlebell Swings, Hand Release Push-Ups, and Box Jump stations. Double Unders will remain 40 per round.
Variation B:
3 Rounds: 14 Minute Clock
40 Double Unders
2 Down Ups
2 Hand Release Push-Ups
2 Broad Jumps
- After every round add 2 repetitions to the Down Ups, Hand Release Push-Ups, and Broad Jump stations. Double Unders will remain 40 per round.
6 Broad Jumps
[Rest 2 Minutes]