Warm-Up
A) 2 Rounds:
15 Calorie Row
15m Bear Crawl
15 Dumbbell Press
15 Sit-Ups
B) 3 Rounds:
4 Strict Press
8 Push Press
8 Kipping Pull-Ups
Strength
Push Jerk
2 @ RPE 6
2 @ RPE 7
2 @ RPE 8
2@ RPE 9
1×2 @ -8% of 2@ RPE 9
Strength Tip
Objective: build-in repetitions of 2 for the Push Jerk for 1 set at RPE9. After the 2@ RPE9, perform 1 additional set of 2 at 10% less than 2@ RPE 9 weight.
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
Buy-in:
30 Kettlebell Swings, 53#/35#
60 Sit-Ups
90 Weighted Jump Ropes
Then,
4 Rounds:
8 Toes-to-Bar
8 Strict Dumbbell Press, 40#/20#
16 Calorie Row
Buy-Out:
30 Kettlebell Swings, 53#/35#
60 Sit-Ups
90 Weighted Jump Ropes
Workout Tip
Each Round of the buy-in should be completed in large sets, scale load as needed.
For the middle portion of the workout, each set of toes to bar and press should be unbroken. Scale repetitions as needed.
HOME VARIATION
20 Minute Clock:
20 Walking Lunges
40 Mountain Climbers
20 seconds Handstand Hold
(If no wall, 1 min Plank in push-up position)
– Rest 1 Minute and repeat