Warm-Up
10 Minutes for quality
200m Run
40 Mountain Climbers
4 Hand Release Push-Ups
Strength
Close Grip Bench Press
4 reps @ RPE 6
4 reps @ RPE 7
4 reps @ RPE 8 for 2 sets
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.
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.
Workout
Choose variation A for a workout with weights or B for bodyweight workout.
Variation A:
Every Minute on the Minute for 16 Rounds:
Odd Minutes:
3 Muscle-Ups
Even Minutes:
5 Dumbbell Deadlifts, 50#/35#
5 Dumbbell Hang Power Cleans, 50#/35#
5 Dumbbell Push Presses, 50#/35#
Variation B:
Every Minute on the Minute for 16 Rounds:
Odd Minutes:
60 second Plank Hold
Even Minutes:
3 Broad Jumps
6 Pistols
9 Push-Ups
Workout Tip
For Variation A, scale muscle-ups to unbroken sets. If needed complete only 1 muscle up every odd minute.
For Variation B, make sure to have 15 seconds of rest per round.