Warm-Up
A)
300m Row
Then,
3 Rounds:
10 Strict Press, with an empty bar
10 Wall Balls
10 Box Jumps
B) 1 Round:
300m Row
10 Push Press, with an empty bar
20 Sit-Ups
Strength
Push Press
5@ RPE 7
5@ RPE 8×2 sets
5@ RPE 9×2 sets
Strength Tip
Objective: build to an RPE of 8 and perform another set, then build to an RPE of 9 then perform the same weight for another set.
Start with the bar in the front rack position. Feet should be hip-width. Start the movement with a dip, with the focus being bending the knee and maintaining an upright torso. After the dip aggressively drive with the legs and as the hips extend push hard with the arms until you are at full extension.
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”
EMOMx16
Minute 1:
12 Calorie Row
Minute 2:
8 Wall Balls, 20#/14#
8 Burpees
Minute 3:
200m Run
Minute 4:
8 Wall Balls, 20#/14#
8 Burpees
Workout Tip
Row/Run: complete each of these stations in 45 seconds or less.
Wall Ball/Burpees: complete all the wall balls in 1 unbroken set, then quickly complete all 8 burpees with time remaining before the next station.