Warm-Up
A) 2 rounds:
10m Butt Kicker
10m Lunges
10m High Knee
10m Lunges
10 Push-Ups
B) 2 Rounds:
10 Empty bar Back Squats
200m Run
Strength
Back Squat
2 reps @ RPE 6
2 reps @ RPE 7
2 reps @ RPE 8
2 reps @ RPE 9
Objective: build to an RPE of 9 for 2 repetitions in the Back squat.
In this set, 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.
Workout
16-14-12-10-8 For Time:
Ring Dips
One-legged Squat
200m Run After Every Round
RX: as is
Workout Tip
Dips: each round should be completed in 3 sets or less. Scale repetitions as needed.
One-legged squats: scale to walking lunges if needed, or set up a small box and squat down to a low box with one leg.