Warm-Up
8 Minutes of Movement
20 Jumping Jacks
5 Burpees
20 Air Squats
5 Burpees
20 Seconds on the Rower at RPE8
Strength
1 Clean High Pull + 2 Power Clean
1 Set @ RPE 6
1 Set @ RPE 7×3
Strength Tip
Here 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.
1 Set is 1 round of the barbell complex. Build in the complex until you reach an RPE of 7 and stay there for a total of 2 sets.
Workout
Choose variation A for a workout with weights or B for a bodyweight workout.
Variation A:
Every Minute on the Minute for 20 rounds
Minute 1: 12-15 Deadlifts, 135#/95#
Minute 2: 12-15 Calorie Row
Minute 3: 12-15 Front Squats, 135#/95#
Minute 4: 12-15 Calorie Row
Minute 5: Rest
Variation B:
Every Minute on the Minute x 20
Minute 1: 12-15 Burpees
Minute 2: 12-15 Calorie Row
Minute 3: 12-15 Front Squats, 135#/95#
Minute 4: 12-15 Calorie Row
Minute 5: Rest
Workout Tip
For both variations, make sure to have rest in each minute station.