Warm-Up
A) 3 Rounds:
15m High Knees
15m Butt Kickers
5 Burpees
15m Broad Jump
15m Bear Crawl
B) 2 Rounds:
8 Dumbbell Press
8 Dumbbell Push Press
8 Dumbbell Front Squats
Strength
Every 75 seconds x 8 rounds at RPE 7:
3 Split Jerks
Objective: build to an RPE of 7 for 3 split jerks every 75 seconds.
Workout
Every 3 minutes x 6 rounds:
Station A:
400m Run
5 Hang Squat Clean Thrusters
Station B:
500m Row
RX+ – 155#/105#
RX- 135#/95#
AX – 115#/75#
Workout Tip
AX – for masters athletes or novice athletes that want to move and have fun.
RX – most athletes that have training experience and want a little push!
RX+: competitive athletes that want a little more dose of the good stuff.
Each station should be completed with over 30 seconds of rest. Scale load or distance as needed.