Warm-Up
A) EMOM 12 minutes, alternating:
100m Row
10 Dumbbell Strict Press + 10 Sit-Ups
10 Russian Kettlebell Swings
B) 3 Rounds:
3 Strict Press
6 Push Press
12 Knee Raises
24-second Bike Sprint
Strength
Push Jerk
3 reps @ RPE 7
3 reps @ RPE 8
3 reps @ RPE 9
Then 1 more set of 3 at a -10% drop of 3 reps @ RPE 9
Strength Tip
Objective: build to an RPE of 9 for 1 set of 3 repetitions with every weight jump. Once you reach your 3@9, take -10% of that number and perform 1 more set of 3 repetitions.
Start with the bar in the front rack position. Feet should be shoulder width apart. 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 against the bar and end in a quarter squat position with the arms extended. After arms are extended, stand all the way up until you are at full extension.
Workout
“EMOMDAY”
Capacity
Alternate Station A and Station B Every 3 Minutes x 6 rounds :
Station A
10 GHD Sit-Ups
10 Power Cleans, 135#/95#
10 Calorie Bike
Station B
400m Run
AX: 95#/65#
RX: As is
CX: 155#/105#
Workout Tip
AX – For masters athletes or novice athletes that want to move and have fun.
RX – Most athletes that have training experience and want a little push!
RX+: Competitive athletes that want a little more dose of the good stuff.
Station A: you should be able to complete all the movements in this station with 30 seconds or more of rest. Scale load or calories as needed.
Station B: you should have at least 30 seconds of rest in this station, scale distance as needed.