- Strength: Similar to last week we will be doing speed bench press. Although instead of using a medium grip across all sets, you're going to be switching your grip every third set. 3 close grip, 3 medium grip and then 3 at 1 inch wider than medium grip. You will up the weight by 5% from last week. Like always with your dynamic work, it is best to back off the weight a bit if you find yourself grinding through reps. - Metcon: This workout is going to be largely dependant on your ability to pace the burpee box jumps. You should start off with about an 80% effort and pick up steam as the workout comes to an end. Make sure to keep your pull up variations within manageable sets.