Warm-Up
4 Rounds:
:40 On Rower at RPE 6
:20 Rest
:40 On Bike at RPE 6
Then,
3 Rounds:
10 Air Squats
10 Lunges
Strength
1-Count Pause Front Squat
4 reps @ RPE 6
4 reps @ RPE 7
4 reps @ RPE 8×1
Objective: Build to an RPE of 8 for 4 repetitions in the 1 count pause front Squat for 4 reps.
This variation of the front squat means that the bar will be paused for 1 second in the bott of the squat for a 1 count pause. 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:
12 Minute AMRAP:
2 Rounds:
6 Hang Squat Cleans, 135#/95#
12 Cal Bike
Then,
2 Rounds:
6 Front Squat, 135#/95#
12 Calorie Row
Variation B:
12 Minute AMRAP:
2 Rounds:
12 Handstand Push-Ups
200m Run
Then,
2 Rounds:
12 Single Leg Squats
12 Calorie Row
Workout Tip
For Variation A, make sure the barbell is light enough to complete all 6 repetitions in an unbroken set.