Strength
Tempo Overhead Squat
5 reps @ RPE 5
5 reps @ RPE 6
5 reps @ RPE 7×3
Objective: Build to an RPE of 7 for 5 repetitions in the Overhead Squat for 3 sets.
The tempo will be (3-1-1-1). 3-seconds on the down. 1-second pause at the bottom, 1 second on the up. 1 second at the top of the movement.
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
3 Rounds:
5 Minute Clock
500m Row
Then, max rounds in the remainder time:
3 Pull-Ups
6 Dumbbell Snatches
9 Wall Balls, 20#/14#
– Rest 2 Minutes
Variation B
3 Rounds:
5 Minute-Clock:
400m Run
Then, max rounds in the remainder time:
3 Hand-Release Push-Ups
6 V-Ups
9 Air Squats
– Rest 2 Minutes