Warm-Up
A) 3 Rounds:
200m Run
20 Chest Taps
10 Hand Release Push-Ups
B) 3 Rounds:
8 Close-Grip Push-Ups
4 Strict Pull-Ups
Strength
Close Grip Bench Press
4 reps @ RPE 6
4 reps @ RPE 7
4 reps @ RPE 8X2
Objective: Build to an RPE of 8 for 4 repetitions in the Close-grip Bench Press for 2 sets of 4 repetitions. We will define close as a “closer” grip” than your regular bench press, ranging from 1-3 inches.
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 bodyweight workout.
Variation A:
15 min AMRAP:
2 Handstand Push-Ups
2 Pull-Ups
20 Sit-Ups
200m Run
4 Handstand Push-Ups
4 Pull-Ups
20 Sit-Ups
200n Run
6 Handstand Push-Ups
6 Pull-Ups
20 Sit-Ups
200m Run
etc.
Variation B:
15 Min AMRAP:
2 Handstand Push-Ups
2 Push-Ups
20 Sit-Ups
200m Run
4 Handstand Push-Ups
4 Push-Ups
20 Sit-Ups
200m Run
6 Handstand Push-Ups
6 Push-Ups
20 Sit-Ups
200m Run
etc.
Workout Tip
After every round add 2 repetitions to your pull-ups/push-ups and your handstand push-ups until the 15-minute clock is complete.