Warm-Up
A) 2 Rounds:
8 Calorie Bike
4 Hand-Release Push-Ups
8 Calorie Bike
B) 2 Rounds:
8 Wall Balls, 14#/10#
8 Toes-to-Bar
16 Ball Slams
Strength
Push Jerk
3 reps @ RPE 7
3 reps @ RPE 8
3 reps @ RPE 9
Then, 2 more set of 3 at a -10% drop of 3@RPE9
Strength Tip
Objective: build to an RPE of 9 for 2 sets of 3 repetitions with every weight jump. Once you reach your 3@9, take -10% of that number and perform 1 more set of 3 repetitions.
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.
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
In Teams of 2, complete the following with one athlete working at a time:
100 Kettlebell Swings 53#/35#
80 Calorie Row
60 Pull-Ups
40 Handstand Push-Ups
200m Buddy Carry
40 Hang Power Clean, 135#/95#
60 Box Jumps, 24”/20
80 Hand-Release Push-Ups
100 Sit-Ups
AX: 95#/65#. 35#/26#
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!
One athlete will work, while one athlete rests. Start with the Kettlebell swings, and complete all repetitions in the order they are written. You should not be working longer than 60 seconds at any time in the workout.