Warm-Up

2 Minute Rowing

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 RPE 8. 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.

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