Warm-Up
A) 200m Run
10m High Knees
10m Butt Kicker
10m Walking Lunge
200m Run
B) 3 Rounds:
10 Cal Bike
15 Knee Raises
10 Walking lunges
Strength
Back Squat
8 @ RPE 6
8 @ RPE 7
8 @ RPE 8×2 sets
Strength Tip
Objective: build to an RPE of 8 for 2 sets of 8 repetitions with every weight jump.
Keep your midsection tight and send your butt slightly back and down. Avoid letting your back round, maintain thoracic extension and only squat as low as proper form allows. Weight should be in the middle of your foot as you reach the bottom – and as you come up from the bottom of the squat.
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
5 Rounds For Time:
10 Toes-to-Bar
10 Power Cleans, 95#/65#
10 Front Rack Walking Lunges,
Workout Tip
Toes to Bar: complete sets in 2 sets or less, scale as needed.
Power Cleans: each set of power cleans should be completed in 2 sets or less. Scale as needed.
Front Rack Lunges: each set of lunges, should be completed in 2 sets or less. Scale as needed.