Warm-Up
A) 200m Run
10 Push-Ups
10 Sit-Ups
150m Run
10 Push-Ups
10 Sit-Ups
100m Run
10 Push-Ups
10 Sit-Ups
B) 3 Rounds starting with an empty bar and adding each round:
2 Strict Press
2 Push Press
2 Split Jerk
Strength
1 Push Press + 2 Split Jerk
1 set every 2 minutes x 5 rounds @ RPE 7
Objective: build to an RPE of 7 then start your timer and perform 1 set (1 push press+ 2 split jerks) every 2 minutes for 5 rounds.
Strength Tip
Push Press: start with the bar in the front rack position. Feet should be hip-width. Start the movement with a dip, with the focus being bending the knee and maintaining an upright torso. After the dip aggressively drive with the legs and as the hips extend push hard with the arms until you are at full extension.
Split Jerk: same as the push press, but after the aggressive drive with the legs, the feet will land in a split position with the arms extended.
Workout
Capacity
For Time:
200m-200m-200m-200m
Run
2-2-2-2
Rope Climbs
20-15-10-5
Ring Dips
Workout Tip
Run: you should be able to complete each 200m run under 90 seconds, scale as needed.
Rope Climbs: scale to 6 strict pull-ups each round, or 16 Ring Rows every round
Ring Dips: if ring dips are challenging for you, scale to bar dips or push ups.