Warm-Up
7 Minutes of Movement
30 Jumping Jacks
20 Mountain Climbers
10 Walking Lunges
5 Strict Press with a Barbell
Strength
Push Jerk
5 Reps @ RPE 5
5 Reps @ RPE 6
5 Reps @ RPE 7
5 Reps @ RPE 8 x 1
Objective: Build to an RPE of 8 for the Push Jerk for 1 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 bodyweight workout.
Variation A:
3 Rounds: For Time
400m Run
20 GHD Sit-Ups
10 Ring Dips
50 Double Unders
Variation B:
3 Rounds: For Time
400m Run
20 V-Ups
20 Close Grip Push-Ups
50 Double Unders
Workout Tip
For Variation A, Scale GHD Sit-Ups to V-Ups if needed. For Variation B, If we do not have a jump rope, scale to 100 High Knees for 50 Double Unders.