Warm-Up
A) 1 Round:
400m Run
400m Row
200m Run
200m Row
B) 3 Rounds:
2 Pull-Ups
4 Push-Ups
8 Air Squats
12 Step-Ups, on a box
Strength
Back Squat
8 @ RPE 6
8 @ RPE 7
8 @ RPE 8×2 sets
Strength Tip
Objective: build to an RPE of 8 for 2 sets of 8 repetitions with every weight jump.
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.
Workout
“EMOMDAY”
Every 2 minutes x 9 rounds, alternate stations A, B, and C:
A.
200m Run
2 Rope Climbs
B.
200m Row
15 Bar Dips
C.
20 Double-Unders
10 Burpees Box Jump, 24”/20”
Workout Tip
Note: You will perform each station 3 times, alternating a total of 3 rounds.
Row/Run/Double-Unders: do not take more than 60 seconds for these movements.
Rope Climbs: this station should be completed in 40 seconds or less, scale to 1 rope climb if needed.
Bar Dip: this station should be completed in 40 seconds or less, scale to Hand-Release Push-Ups if needed.
Burpee Box jumps: should be completed in 40 seconds or less. Scale repetitions as needed.