Warm-Up
8 Minutes of Movement:
1 Minute Row at RPE
1 Minute Plank
15 Air Squats
15 Russian Swings
Strength
Back Squats
5 Reps @ RPE5
5 Reps @ RPE6
5 Reps @ RPE7
5 Reps @ RPE8x2
Objective: build to an RPE of 8 for 5 repetitions in the Back Squat for 2 sets.
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
2 Minute Clock:
Max Calorie Bike
1 Minute Rest
2 Minute Clock:
4 Kettlebell Swing, 53#/35#
8 Goblet Squats, 53#/35#
1 Minute Rest
2 Minute Clock:
Max Calorie Bike
1 Minute Rest
2 Minute Clock:
4 Kettlebell Swing, 53#/35#
8 Goblet Squats, 53#/35#
Variation B
2 Minute Clock:
Max Burpees
1 Minute Rest
2 Minute Clock:
4 Broad Jumps
8 Hand Release Push-Ups
1 Minute Rest
2 Minute Clock:
Max Burpees
1 Minute Rest
2 Minute Clock:
2 Minute Clock
4 Broad Jumps
8 Hand Release Push-Ups
Workout Tip
For Variation A and B, both stations for the max calorie and max burpees should be a submaximal effort. For variation A, make sure all kettlebell movements are completed in unbroken sets each round. Scale load as needed.