Warm-Up
A) 4 Rounds:
100m Run
10 seconds Bar Hang
30 seconds Plank Hold
B) 1 Round:
15 Ring Rows
5 Burpees
10 Ring Row
5 Burpees
5 Ring Rows
5 Burpees
Strength
Weighted Pull-Ups
3 sets x 5 repetitions @ RPE 7
Strict Pull-Ups
3 sets x 8 repetitions @ RPE 7
Objective: build to an RPE of 7 for both the weighted pull-ups and the strict pull-ups. If Pull-ups are challenging for your scale to the most difficult pulling variation for 5 repetitions and then a less difficult variation for 8 repetitions.
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
Capacity
For Time:
200m Run
100m Farmers Walk
50 Sit-Ups
200m Run
100m Farmers Walk
30 Sit-Ups
200m Run
100m Farmers Walk
10 Sit-Ups
Workout Tip
Farmers Walk: you should choose the heaviest weights you can carry a minimum distance of 25M before putting it down.
Sit-Ups: you should be able to complete all sit ups in each round in 3 sets or less, scale repetitions if needed.