Warm-Up
10 Minutes of Movement
200m Row
10 Walking Lunges
10 Air Squats
200m Run
10 Overhead Squats – With An Empty Bar
20 Knee Raises
Strength
Tempo Overhead Squat
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 5 repetitions in the Overhead Squat for 1 Set.
The tempo will be (3-1-1-1). 3 second 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 bodyweight workout.
Variation A:
Retest from Feb 20th!!
12-Minute AMRAP:
10 Front Squat, 95#/65#
5 Toes-To-Bar
10 Front Squat, 95#/65#
5 Deficit Handstand Push-Up (6, 4in)
10 Front Squat, 95#/65#
5 Ring Muscle-Ups
Variation B:
12-Minute AMRAP:
20 Narrow Stance Squats
20 V-Ups
20 Wide Stance Squats
10 Deficit Handstand Push-Up
20 Regular Stance Squats
5 Burpees
Workout Tip
For Variation A, Make sure the wall ball load is something you feel comfortable completing in 2 sets or less. Scale repetitions as needed.