Warm-Up
A) 1 round:
200m Run
10m High Knees
10m Butt Kicker
10m Walking Lunge
200m Run
B) 3 Rounds:
20 Double-Unders
15 Ring Rows
10 Step-Ups, on a “high” box
Strength
Back Squat
3@ RPE 6
3@ RPE 7
3@ RPE 8 x 2
Objective: build to an RPE of 8 for 2 sets of 3 repetitions with every weight jump.
In this set, we use 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.
Strength Tip
Keep your midsection tight and send your butt slightly back and down. Avoid letting your back round, maintain thoracic extension and only squat as low as proper form allows. Weight should be in the middle of your foot as you reach the bottom – and as you come up from the bottom of the squat.
Workout
Capacity
For Time:
20 Box Jumps, 30″/24″
40 Pull-Ups
80 Wall Ball, 20#/14#
160 Double-Unders
Workout Tip
Box Jumps: you should choose a height that is challenging for you. Scale the height as needed.
Pull Ups: you should complete all 40 pull-ups in 3 minutes or less, scale repetitions as needed.
Wall Balls: you should complete all repetitions in 4 minutes or less, scale as needed.
Double-Unders: you should complete all repetitions in 4 minutes or less, scale as needed. If needed, scale to 2x for singles.