Warm-Up
3 Rounds:
200m Run
15 Ring Rows
10 Walking Lunges
15 Air Squats
20 Russian Swings
Strength
Front Squat
4 reps @ RPE 6
4 reps @ RPE 7
4 reps @ RPE 8×2
Objective: Build to an RPE of 8 for 4 repetitions in the front Squat for 4 reps.
This variation of the front squat means that the bar will be paused for 1 second in the bottom of the squat for a 1 count pause. 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:
16 Minute AMRAP:
16 Wall Balls, 20#14#
8 Dumbbell Power Cleans, 50#/35#
16 Calorie Row
8 Toes to Bar
Variation B:
20 Minute AMRAP:
800m Run
40 Push-Ups
20 Single Leg Squats
10 Burpee Broad Jumps
Workout Tip
For Variation A, dumbbell movements and toes to bar should be completed in unbroken sets. Scale to v ups or limit load as needed.