- Strength: The close grip floor press will target more triceps compared to a regular grip. You will use 70% of weight established last Friday. No one should be hitting failure on these sets. Rest 90s as weight increases - Metcon: Go into this workout with a pacing strategy for your burpees and bike/row. Aim for 75% effort throughout this workout. If you redline early, it will be hard to bring your heart rate back down. Try to go unbroken on the sets of HSPU.