Warm-Up
2-Minute Row
Then,
2 Rounds:
10 Air Squats
15 Ring Rows
10 Lunges
5 Strict Pull-Ups
Strength
Back Squat
2 reps @ RPE 6
2 reps @ RPE 7
2 reps @ RPE 8×1
Objective: Build to an RPE of 8 for 2 repetitions in the Back Squat. No Back off sets. Next week we will perform a single at an RPE8
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 bodyweight workout.
Variation A:
For Time:
30 Calorie Row
30 Wall Balls, 20#/14#
10 Bar Muscle Ups
30 Calorie Row
30 Wall Balls, 20#/14#
20 Chest-To-Bar Pull-Ups
30 Calorie Row
30 Wall Balls, 20#/14#
30 Pull-Ups
Variation B:
For Time:
200m Run
20 Jumping Lunges
1-Minute Plank
200m Run
20 Jumping Squats
1-Minute Plank
200m Run
40 Lunges
1-Minute Plank
200m Run
40 Squats
1-Minute Plank
Workout Tip
For Variation A, Each pulling variation (muscle up/chest to bar/pull-ups) should be completed in 2 minutes or less. Scale repetitions as needed.