Warm-Up
A) 2 Rounds:
15m High Knees
15m Butt Kicker
15m Broad Jump
150m Run
B) 4 Rounds:
5 Air Squats
5 Ring Rows
5 Toes-to-Bar
Strength
Back Squat
5 reps @ RPE 6
5 reps @ RPE 7
5 reps @ RPE 8
5 reps @ RPE 9
Then 2 more set of 5 at a -10% drop of 5@9
Strength Tip
Objective: build to an RPE of 9 for 2 sets of 5 repetitions with every weight jump. Once you reach your 5@9, take 10% off that number and perform 2 more sets of 5 repetitions.
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.
Workout
Capacity
30-20-10
Calorie Bike
15-10-5
Front Squat,135#/95#
3-2-1
Rope Climbs
AX: 95#/65#
RX: As is
RX+: 155#/105#. Legless
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.
Calorie Bike: you should not be on the bike station for longer than 3 minutes for the round of 30, 2 minutes for the round of 20, and 1 minute for the round of 10. Scale as needed.
Front Squats: you should be able to complete each round of squats in 3 sets or less.
Rope Climbs: each round of rope climbs should not take you more than 90 seconds to complete. Scale to pull-ups 3 x the rope climb repetitions.