Warm-Up
4 Rounds:
200m Run
10 Ring Rows
10 Walking Lunges
5 Burpees
5 Air Squats
Strength
Reverse Barbell Lunges
6 reps @ RPE 6
6 reps @ RPE 7×4
Objective: Build to an RPE of 7 for 6 repetitions in the Reverse Barbell Lunge for 4 sets of 6 repetitions. 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 6 repetition 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 90 Seconds for 8 rounds:
Station 1:
200m Run
Station 2:
10 Dumbbell Deadlifts, 50#/35#
10 Dumbbell Power Cleans, 50#/35#
10 Dumbbell Lunges, 50#/35#
Variation B:
Every 90 Seconds for 8 rounds:
Station 1:
200m Run
Station 2:
10 Down-Ups
10 Burpees
10 Push-Ups
Workout Tip
For both variations, make sure to have 15-30 seconds of rest each round.