Warm-Up
4 Rounds:
8 Calorie Row
8 Air Squats
8 Lunges
8 Down Ups
40 Single-Unders
Strength
Front Squat
6 Reps @ RPE5
6 Reps @ RPE6
6 Reps @ RPE7
6 Reps @ RPE8x2
Objective: Build to an RPE of 8 for 6 repetitions in the Pause Front Squat or 2 sets.
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 a bodyweight workout.
Variation A
For Time:
40 Calorie Row
80 Double Unders
40 Back Rack Weighted Lunges, 95#/65#
80 Double Unders
40 Calorie Row
Variation B
For Time:
800m Run
160 Double-Unders
80 Walking Lunges
160 Double-Unders
800m Run
Workout Tip
For variation B if you do not have a jump rope, perform 160 High Knees and 160 Butt kickers for 160 double under section.