Warm-Up
A) 4 Rounds of:
15 Single-Unders
15 Double-Unders
15 Air Squats
15 Knee Raises
B) 3 Rounds with an empty bar:
5 Back Squats
5 Good Mornings
10 Lunges
5 Strict Press
Strength
Back Squat
4 reps @ RPE 6
4 reps @ RPE 7
4 reps @ RPE 8
4 reps @ RPE 9
1×4 @ -8% of 4@ RPE 9
Strength Tip
Objective: build to an RPE of 9 for 4 repetitions for 1 sett in the Back Squat. After the 4@ RPE9, perform 1 additional set of 4 at 10% less than 4@ RPE 9 weight.
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
For Time:
150 Double-Unders
60 Wall Balls, 20#/14
30 Chest-to-Bar Pull-Ups
150 Double-Unders
AX: Kipping Pull-Ups
RX: as is
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.
Wall Balls should be at a weight that you can complete in sets of 10-15 repetitions each round. For the chest-to-bar pull-ups, you should be able to complete in sets of 3.
HOME VARIATION
Every 2 minutes x 10 rounds:
10 Burpees
10 Tuck-Ups