Warm-Up
8 Minutes for quality:
20 Double-Unders
20 Chest Taps
10 Hand Release Push-Ups
10 Sit-Ups
Strength
Close Grip Bench Press
4 reps @ RPE 6
4 reps @ RPE 7
4 reps @ RPE 8 for 3 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:
14 Minute AMRAP:
7 Handstand Push-Ups
7 Pull-Ups
20 Sit-Ups
20 Double-Unders
After each round, add 20 more double-unders.
Variation B:
14 Minute AMRAP:
7 Push-Ups
7 Broad Jumps
20 Sit-Ups
20 High Knees
After each round, add 20 more High Knees.
Workout Tip
For Variation A, make sure to add 20 double-unders after each complete set.
For Variation B, make sure to add 20 High Knees after each complete set.