Warm-Up
A) 3 Rounds:
10 Calorie Row
10 Dumbbell Press
20M Bear Crawl
5 Box Jumps
B) 3 rounds:
30 Single-Unders
15 Double-Unders
15 Wall Balls
Strength
Push Jerk
5 reps @ RPE 6
5 reps @ RPE 7
5 reps @ RPE 8×2 rounds
Objective: build to an RPE of 8 for 5 repetitions in the Push Jerk for 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
Buy-In
2 Rounds:
10 Calorie Row
20 Double-Unders
Then,
2 Rounds:
10 Overhead Squats, 115#/75#
200M Run
Buy-Out
2 Rounds:
10 Calorie Row
20 Double-Unders
RX+: 135#/95#
RX: As is
AX: Front Squat 115#/75#
Workout Tip
AX – for masters athletes or novice athletes that want to move and have fun.
RX – most athletes that have training experience and want a little push!
RX+ – competitive athletes that want a little more dose of the good stuff.
Complete 2 rounds of each station before moving on. Each round should not take more than 2 minutes to complete. Scale as needed.