Warm-Up
A) 4 Rounds:
20 seconds Bike at RPE 9
10 seconds Rest
B) 4 Rounds:
8 Kettlebell Deadlifts
8 Windmills
4 Burpees
Strength
A. Pushing Variation:
Strict Handstand Push-Ups
Kipping Handstand Push-Ups
Seated Dumbbell Press
10 @ RPE 6
10 @ RPE 7×2 rounds
A. Pulling Variation
Strict Weighted Pull-Ups
Strict Pull-ups or Ring Rows
Kipping Chest-to-Bar Pull-Ups
10 @ RPE 6
10 @ RPE 7×2 rounds
Strength Tip
Objective: build strict shoulder strength, and to take time and work on the pulling movements.
– 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
“EMOMDAY”
EMOMx16 min:
Odd:
2 Power Clean and Jerks, 135#/95#
2 Burpees-Over-the-Bar
Even:
10/8 Calorie Bike
– Every odd minute add 2 more burpees until you can no longer finish in the 60-second time frame.
Workout Tip
Power Cleans: you should be able to complete each round of power clean and jerks in a touch and go fashion. Scale load as needed for every round.