Warm-Up
A) 4 Rounds of:
200m Row
Rest 30 seconds
B) 20-16-12-8
Abmat Sit-Up
10-8-6-4
Step-Ups
Strength
Weighted Pull-Ups
1×5 Repetitions @ RPE 7
1×5 Repetitions @ RPE 8
1×5 Repetitions @ RPE 9
Strict Pull Ups
1×8 Repetitions @ RPE 7
1×8 Repetitions @ RPE 8
1×8 Repetitions @ RPE 9
Strength Tip
Objective: build to an RPE of 9 for both the weighted pull-ups and the strict pull-ups. If pull-ups are challenging for you, 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
Every 6 min x 3 rounds:
200m Row
15 Kettlebell Swings, 53#/35#
10 Box Jumps, 24”/20”
15 Kettlebell Swings, 53#/35#
200m Row
Note: make sure to have rest in between sets.
Workout Tip
Kettlebell Swings: you should choose a weight that you can complete in unbroken sets. Scale load as needed.
Box Jumps: scale to step ups if needed.
Row: you should complete each round or 200m row in 75 seconds or less. Scale as needed.