Warm-Up
A) 2 Rounds:
10m High Knees
10m Lunges
10m Butt Kickers
10m Bear Crawl
B) 2 Rounds:
10 Empty bar Back Squats
10 Ball Slams
10 Wall Balls
10 Ball slams
Strength
3 Second Pause Back Squat:
5 reps @ RPE 6
5 reps @ RPE 7
5 reps @ RPE 8
Strength Tip
Objective: build to an RPE of 8 for 5 repetitions in the Back Squat. The pause will be for a 3 count at the bottom of the squat.
Workout
For Time:
800m Run
30 Weighted Lunges, 50#/35#
15 Chest-to-Bar Pull-Ups
400m Run
30 Weighted Lunges, 50#/35#
15 Chest-to-Bar Pull-Ups
200m Run
30 Weighted Lunges, 50#/35#
15 Chest-to-Bar Pull-Ups
AX: 35#/25#
RX: as is
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 set of lunges should be completed in sets of 10 or more, scale as needed. Scale pull-ups to sets of 3 for each round of 15, scale to kipping or ring rows if needed.