Warm-Up
A) 4 Rounds of:
250m Row
Rest 30 seconds
15 Ball Slams
Rest 30 seconds
B) 20-15-10-5:
Abmat Sit-Up
100m Run after every round of sit-ups
Strength
Weighted Pull-Ups
3 sets x 5 reps @ RPE 7
Strict Pull-Ups
3 sets x 8 reps @ RPE 7
Strength Tip
Build to an RPE of 7 for both the weighted pull-ups and the strict pull-ups. If pull-ups are challenging for you, scale to the most difficult pulling variation for 5 repetitions and then a less difficult variation for 8 repetitions.
In this set, we use 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
Capacity
4 Rounds For Time:
10 Dumbbell Power Cleans, 50#/35#
200m Run
RX+: 70#/50#
RX: as is
AX: 35#/25#/
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.
Run: complete the run in 90 seconds or less, scale as needed.
Dumbbell Power Cleans: complete each set in 2 sets or less. Scale load as needed.