Warm-Up
2 Rounds:
10 Calorie Bike
200m Run
10 Calorie Bike
Then,
10 Dumbbell Push Press
20 Air Squats
10 Dumbbell Push Press
20 Walking Lunges
Strength
Push Press + Split Jerks
(2 + 1) @ RPE 5
(2 + 1) @ RPE 6
(2 + 1) @ RPE 7 x 3
Objective: Build to an RPE of 7 for the following complex. 2 Push Presses + 1 Split Jerk for 3 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:
4 Rounds:
:90 Seconds Clock
2 Muscle Ups
6 Dumbbell Thrusters, 50#/35#
9 Dumbbell Front Squats, 50#/35#
Max Calorie Bike
[90 Second Rest]
Variation B:
4 Rounds:
:90 Seconds Clock
5 Handstand Push-Ups
10 Sit-Ups
15 Air Squats
Max Burpees
[90 Second Rest]
Workout Tip
For both variations complete as many burpees or calories on the bike until the 90 seconds is complete. Rest 90 seconds and repeat. Make sure repetitions are completed in unbroken sets. Scale as needed.