Warm-Up
5 Rounds:
:50 Bike at RPE 6
:10 Bike at RPE 8
Then,
3 Rounds:
10 Lunges
10 Air Squats
5 Close Grip Push-Ups
5 Kipping Pull-Ups
Strength
Back Squat
5 reps @ RPE 6
5 reps @ RPE 7
5 reps @ RPE 8 x 3
Objective: Build to an RPE of 8 for 5 repetitions in the Back Squat for 3 sets.
In this set, 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
Choose Variation A for a workout with weights or B for a bodyweight workout.
Variation A:
10 Rounds for Time:
2 Ring Muscle Ups
4 Dumbbell Lunges, 50#/35#
8 Calorie Bike
Variation B:
Every Minute on the Minute for 15 Rounds:
2 Single-Leg Squats
4 Close Grip Push-Ups
8 Sit-Ups
Workout Tip
For Variation A, scale Ring Muscle Ups to 2 strict pull-ups or 2 Chest-to-Bar Pull-Ups. For Variation B, make sure to have at least 15 seconds of rest per round.