Warm-Up
5 Rounds: On the Rower
:40 RPE 6
:20 RPE 8
Then,
2 Rounds:
10 Dumbbell Push Presses
10 Walking Lunges
10 Strict Presses in a Split Stance – With an Empty Bar
Strength
Push Press + Split Jerks
(2 + 1) @ RPE 5
(2 + 1) @ RPE 6
(2 + 1) @ RPE 7 x 2
Objective: Build to an RPE of 7 for the following complex. 2 Push Presses + 1 Split Jerk for 2 sets.
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:
Every 5 Minutes for 3 Rounds:
500m Row
Then, Max Rounds:
5 Front Squats, 135#/95#
5 Handstand Push-Ups
25 Double Unders
[Rest 2:30]
Variation B:
Every 5 Minutes for 3 Rounds:
800m Run
Then, Max Rounds:
5 Handstand Push-Ups
10 Sit-Ups
20 Double Unders
[Rest 2:30]
Workout Tip
For Variation A and B, use the remainder of the 5-minute clock after the row or run buy-in and complete as many rounds of the prescribed movements and repetitions.