Warm-Up
A) 3 Rounds:
200m Run
10 Dumbbell Press
10 Knee Raises
1 Minute Plank
B) 3 rounds:
5 Strict Press
5 Box Jumps
20 Singles
Strength
Push Jerk
5 reps @ RPE 6
5 reps @ RPE 7
5 reps @ RPE 8×3 rounds
Objective: build to an RPE of 8 for 5 repetitions in the Push Jerk for 2 sets.
– 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
3 Rounds:
400m Run
20 Hand Release Push-Ups
20 GHD Sit-Ups
40 Double-Unders
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 in 2 sets or less, scale repetitions as needed.