Warm-Up
1 Round
400m Run
10 Dumbbell RDLs
10 DB Hang Power Cleans
20 Air Squats with a 1 count pause at the bottom.
Strength
1 Count Pause Back Squat
5 reps @ RPE 6
5 reps @ RPE 7
5 reps @ RPE 8×2
Objective: Build to an RPE of 8 for 5 repetitions in the Back Squat for 5 reps with a 1 count pause under tension at the bottom of the squat for 2 sets at an RPE8.
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 bodyweight workout.
Variation A:
8 Minute Clocks
800m Run
Then in the remainder of the time AMRAP
5 Dumbbell Deadlifts
5 Dumbbell Hang Power Clean
5 Double Dumbbell Front Rack Squats
Variation B:
Every Minute On the Minute for 16 Rounds
Minute 1:
5 Burpees
10 Air Squats
Minute 2:
5 Burpees
10 Sit Ups
Minute 3:
1 Minute Plank
Minute 4:
Rest
Workout Tip
For Variation A in the remainder of the 8 minutes after the 800m run amrap the dumbbell movements.