Warm-Up
2 Rounds:
10M High Knees
10M Butt Kickers
10M Lunges
1 Minute Row
B) 3 Rounds:
9 Wall Balls, 14#/10#
6 Strict Pull-Ups
9 Push Ups
Strengths
Back Squat
3@ RPE 6
3@ RPE 7
3@ RPE 8×3 sets
Objective:
Build to an RPE of 8 for 3 sets of 3 repetitions with every weight jump.
Strength Tip
Back Squat: keep your midsection tight and send your butt slightly back and down. Avoid letting your back round, maintain thoracic extension and only squat as low as proper form allows. Weight should be in the middle of your foot as you reach the bottom – and as you come up from the bottom of the squat.
In this set, we use 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
“EMOMDAY”
EMOMx7:
5 Toes-to-Bar
10 Wall Balls, 20#/14#
– 2 Minute Rest
EMOMx7:
15/12 Calorie Row
Workout Tip
Toes to Bar: complete all movements in 1 unbroken set, scale to repetitions as needed, or scale to knee raises for unbroken sets.
Wall Balls: choose a load that you can complete in an unbroken set.
Row: you should have 10 seconds of rest each round. Scale calories as needed.