Warm-Up
3 Rounds:
10 Calories on the Bike
15 Knee Raises
20 Russian Swings
Strength
Back Squat
5 rep @ RPE 6
5 rep @ RPE 7×3
Objective: Build to an RPE of 7 for 5 repetitions in the Back Squats for 3 sets of 5 repetitions.
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 a bodyweight workout.
Variation A:
Capacity:
3 Rounds for Time
20 Calorie Row/Bike
20 Toes to Bar
20 Wall Balls 20#/14#
20 Kettlebell Swings 53#/35#
Variation B:
3 Rounds for Time
400m Run
20 V-Ups
20 Jumping Squats
20 Broad Jumps
Workout Tip
For variation A, wall balls and toes to bar sections should be completed in 2 sets or less. Scale as needed.