Warm-Up
3 Rounds:
20 Single-Unders
10 Double-Unders
20 Ring Rows
10 Air Squats
20 Walking Lunges
Strength
Back Squats
5 Reps @ RPE5
5 Reps @ RPE6
5 Reps @ RPE7
5 Reps @ RPE8x3
Objective: build to an RPE of 8 for 5 repetitions in the Back Squat for 3 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
For Time:
120 Double-Unders
60 Wall Balls, 20#/14#
30 Kipping Pull-ups
80 Double-Unders
40 Wall Balls, 20#/14#
20 Kipping Pull-Ups
80 Double-Unders
40 Wall Balls, 20#/14#
10 Kipping Pull-Ups
Variation B
For Time:
120 Double-Unders
60 Jumping Squats
30 Sit-Ups
80 Double-Unders
40 Jumping Squats
20 Sit-Ups
80 Double-Unders
40 Jumping Squats
10 Sit-Ups
Workout Tip
For Variation A make sure the wall ball sets are completed in 3 sets or less. For the pull up section, make sure each section is completed in 6 sets or less.