Warm-Up
2 Rounds
400m Run
20 Wall balls, 20#/14#
10 Knee Raises
Strength
Squat Snatch
2 Repetitions Every 90 seconds on the Minute for 10 Rounds building to an RPE of 9 on your final lift.
Strength Tip
Here we are using 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
Choose variation A for a workout with weights or B for bodyweight workout.
Variation A:
For Time:
800m run
40 GHD Sit Ups
20 Overhead Squats, 95#/65#
400m Run
20 GHD Sit Ups
10 Overhead Squats, 95#/65#
200m Run
10 GHD Sit Ups
5 Overhead Squats, 95#/65#
Variation B:
EMOMx12:
Odd: 10 Jumping Squats + 10 Push-Ups
Even: 200m Run
Workout Tip
For Variation A, Scale to V Ups or Sit-ups, if no GHD machine is available. Overhead Squat weight should be complete in 2 sets or less each round. Scale as needed.