Warm-Up
A) 400m Run
Then, 3 rounds:
5 Ring Rows
5 Strict Press
5 Knee Raises
Then,
400m Run
B) 5 Press
5 Push Press
10 Cal Row
Strength
Push Jerk
3 reps @ RPE 7
3 reps @ RPE 8
3 reps @ RPE 9
Strength Tip
Objective: build to an RPE of 9 for 1 set of 3 repetitions with every weight jump.
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.
Strength Tip
Start with the bar in the front rack position. Feet should be Shoulder length apart. Start the movement with a dip, with the focus being bending the knee and maintaining an upright torso. After the dip aggressively drive with the legs and as the hips extend push against the bar and end in a quarter squat position with the arms extended. After arms are extended, stand all the way up until you are at full extension.
Workout
2 Rounds of:
2 Minute AMRAP
10 Burpee Box Jumps, 24”/20#
Max Toes-to-Bar
– 1 Minute Rest
2 Minute Max Calorie Row/Bike
– 1 Minute Rest
Workout Tip
You will perform a burpee, then perform a box jump for every repetition. In the remainder of the time perform as many toes to bar as possible.