Warm-Up
Every Minute on the Minute for 8 rounds:
Minute 1
40 seconds of Double-Unders for practice
Minute 2
16 Walking Lunges
4 Burpees
Strength
Reverse Barbell Lunges
8 reps @ RPE 6
8 reps @ RPE 7×2
Objective: Build to an RPE of 7 for 8 repetitions in the Reverse Barbell Lunge for 2 sets of 8 repetitions. Stand in the front rack position with legs extended and under the hips. For each repetition, step backward into a lunge position then stand with legs extended under the hips and repeat for 8 repetitions per leg
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:
14 Minutes AMRAP:
40 Double-Unders
20 Wall Balls, 20#/14#
10 Chest-to-Bar Pull-Ups
Variation B:
14 Minute AMRAP:
40 High Knees
40 Butt Kickers
20 Jumping Squats
20m Bear Crawl
Workout Tip
Variation A: make sure to pick a weight on the wall ball that you can complete in 2 sets or less. Scale load as needed.