Warm-Up
4 Rounds:
200m Run
10 Air Squats
5 Hand Release Push-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:
12 Minute AMRAP
2 Thrusters, 95#/65#
2 Burpees Over the Bar
200m Run
After each round, add 2 more Thrusters and Burpees.
Variation B:
12 Minute AMRAP
2 Jumping Lunges, 95#/65#
2 Down Ups
200M Run
After each round, add 2 more Jumping Lunges and Down-Ups.
Workout Tip
For Variation A and B make sure to add 2 more repetitions to both movements after each round.