Warm-Up
A) 500m Row
Then,
10 Air Squats
10 Ball Slams
10 Wall Balls
10 Back Extensions
B) 3 Rounds with an empty bar:
5 Back Squats
5 Good Mornings
10 Lunges
5 Strict Press
Strength
Back Squat
4 reps @ RPE 6
4 reps @ RPE 7
4 reps @ RPE 8
4 reps @ RPE 9
2×4 @ -8% of 4@ RPE 9
Strength Tip
Objective: build to an RPE of 9 for 4 repetitions for 2 sets in the Back Squat. After the 4@ RPE9, perform 1 additional set of 4 at 10% less than 4@ 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
30-20-10:
Dumbbell Thrusters, 35#/25#
Pull-Ups
200m-200m-200m:
Row
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.
Dumbbell Thrusters: load should be light enough that you should be able to complete 5-10 repetitions.
Home Variation
Accumulate 8 minutes in a Plank Hold.
Every time you rest complete 1 round of:
20 Glute Bridges
15 Air Squats
10 Push-Ups