Warm-Up
A) 2 Rounds:
30 seconds Bike
15 seconds Rest
30 seconds Row
15 seconds Rest
30 seconds Jump Rope
15 seconds Rest
B) 2 Rounds:
15 Good Mornings, with an empty bar
10 Bent Over Rows, with an empty bar
5 Burpees
Strength
Deadlift
8 @ RPE 6
8 @ RPE 7
8 @ RPE 8×2 sets
Strength Tip
Objective: build to an RPE of 8 for 2 sets of 8 repetitions with every weight jump.
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
21-18-15-12-8-6-3:
Calorie Row
Alternate with:
42-36-30-24-16-12-6
Double-Unders
Workout Tip
Double-Unders: you should not spend more than one minute on each station. Scale repetitions as needed.