Warm-Up
2 Rounds:
400m run
10 Reverse Lunges
10 Ring Rows
10 Wall Balls
Strength
Reverse Barbell Lunges
3 reps @ RPE 6
3 reps @ RPE 7
3 reps @ RPE 8
Objective: Build an RPE of 8 for 3 repetitions in the Reverse Barbell Lunge for 1 set of 3 repetitions (3 each leg). Stand in the front rack position with legs extended and under the hips. For each repetition, step backward into a lunge position then stand with legs extended under the hips and repeat for 3 repetitions per leg
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:
Every 2:30 for 6 Rounds:
Station A:
400M Run
Station B:
15-20 Wall Balls, 20#/14#
5-10 Strict Pull-Ups
Variation B:
Every 2:30 for 6 Rounds
Station A:
400M Run
Station B:
15 Sit-Ups
30 Air Squats
15 Sit-Ups
Workout Tip
For both variations, it’s a total of 3 rounds at each station, making it a total of 6 rounds.