Warm-Up
A) 2 Rounds:
1 Minute Row
Then, 2 rounds:
10 Russian Swings
10 Goblet Squats
B) 3 rounds
10 Box Step-Ups
10 Ball Slams
5 Toes-to-Bar
Strength
Hang Squat Clean, Above Knees
1@ RPE 6
1@ RPE 7
1@RPE 8
1@RPE 9
Here 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.
Objective: build to an RPE of 9 for 1 set of 1 repetition with every weight jump.
Workout
“EMOMDAY”
2-Minute Clock:
200m Run
Max Rounds
2 Power Clean and Jerk, 135#/95#
2 Burpees Over the Bar
Rest 2 Minutes
– Repeat for 4 rounds, 2 min each.
RX+: 155#/105#
AX: 95#/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.
The goal of each round is to maintain a certain level of intensity. You should be completing approx the same number of rounds and repetitions each 2-minute window.