Warm-Up
4 Rounds:
8 Russian Swings
4 Push-Ups
8 Sit-Ups
4 Strict Barbell Press
Strength
Push Press
6 reps @ RPE 6
6 reps @ RPE 7
6 reps @ RPE 8×2
Objective: Build to an RPE of 8 for 6 repetitions for 2 sets at an RPE8 for the Push Press. 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:
For Time:
30-24-18-12-6
Kettlebell Swings, 53#/35
Sit-Ups
Push-Ups
Sit-Ups
Variation B:
For Time:
30-24-18-12-6
Forward Lunges
Sit-Ups
Reverse Lunges
Sit-Ups
Workout Tip
For Variation A make sure the load is moderate and all sets are completed in 2 sets or less. Scale load as needed for the kettlebell.