Warm-Up
A) 400m Run
Then,
3 rounds of:
10 Dumbbell Press
10 Walking Lunges
10 Burpees With no Push-Up
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
2×2 @ -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
For Time:
30 Bar Dip
30 Toes-to-Bar
30 Burpees
20 Bar Dip
20 Toes-to-Bar
20 Burpees
10 Bar Dips
10 Toes-to-Bar
10 Burpees
Home Variation
1 minute Max Burpees
Then, every minute for 10 min perform 60% the max set