Warm-Up
3 Rounds:
40 seconds Row at RPE6
20 seconds Rest
40 seconds Bike at RPE6
Then,
3 Rounds:
10 Air Squats
10 Lunges
Strength
Back Squat
4 reps @ RPE 6
4 reps @ RPE 7
4 reps @ RPE 8
Objective: build to an RPE of 8 for 4 repetitions in the Back Squat for 1 set.
In this set, 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 a bodyweight workout.
Variation A
For Time:
60 Wall Balls, 20#/14#
400m Run
30 Thrusters, 95#/65#
400m Run
15 Bar Muscle Ups
400m Run
Variation B
For Time:
60 Jumping Squats
400m Run
30 Burpees
400m Run
15 Handstand Push-Ups
400m Run
Workout Tip
For Variation A, thruster load should be light and you should be able to complete all 30 repetitions in 3 sets or less. Scale load if needed. For the bar muscle-ups scale to 15 strict pull-ups and or 15 chest to bar pull-ups.