Warm-Up A) 3 rounds: 30 Singles 10 Romanian Deadlifts, with an empty bar 30-second Plank B) 3 Rounds: 15 Wall Balls 5 Burpees 5 Deadlifts, with an empty bar Strength Deadlift 5@ RPE 6 5@ RPE 7 5@ RPE 8×2 rounds Here we are using the RPE chart to regulate the training intensity. The chart …
Tag Archives: single-unders
Tuesday 12.26.23
Warm-Up A) 2 Rounds: 200m Run 20 Step-Ups 5 Burpees B) 2 Rounds: 10 Empty bar Bench Press 20 Singles, with your left foot 20 Singles with your right foot 10 Double-Unders Strength Bench Press 3 reps @ RPE 6 3 reps @ RPE 7 3 reps @ RPE 8 3 reps @ RPE 9 …
Sunday 11.26.23
Warm-Up A) 2 Rounds: 200m Run 20 Single-Unders 5 Burpees B) 3 Rounds: 10 Wall Balls 15 Knee Raises 10 Lunges 15 Sit-Ups Strength Back Squat 5 reps @ RPE 6 5 reps @ RPE 7 5 reps @ RPE 8×2 rounds Strength Tip Objective: build to an RPE of 8 for 5 repetitions in …
Wednesday 08.16.23
Warm-Up 5 minutes for quality 20 Ring Rows 40 Single-Unders 20 Double-Unders 10 Walking Lunges Workout Choose variation A for a workout with weights or B for bodyweight workout. Variation A: 1 Minute Max Strict Pull-Ups – Rest 3 minutes EMOMx10: 60% of max repetitions of strict pull-ups every minute on the minute for 10 …
Monday 08.14.23
Warm-Up 2 Rounds: 50 Single-Unders 25 Double-Unders 10 Wall Balls, 20#/14# 5 Down Ups Strength Squat Clean 2 @ RPE 8 Then take 80% of your RPE 8 of the day and complete the following: 2 Repetitions Every 90 seconds on the Minute for 5 Rounds. Strength Tip Here we are using the RPE chart …
Wednesday 08.16.23
Warm-Up 5 minutes for quality 20 Ring Rows 40 Single-Unders 20 Double-Unders 10 Walking Lunges Workout Choose variation A for a workout with weights or B for bodyweight workout. Variation A: 1 Minute Max Strict Pull-Ups – Rest 3 minutes EMOMx10: 60% of max repetitions of strict pull-ups every minute on the minute for 10 …
Monday 08.14.23
Warm-Up 2 Rounds: 50 Single-Unders 25 Double-Unders 10 Wall Balls, 20#/14# 5 Down Ups Strength Squat Clean 2 @ RPE 8 Then take 80% of your RPE 8 of the day and complete the following: 2 Repetitions Every 90 seconds on the Minute for 5 Rounds. Strength Tip Here we are using the RPE chart …
Tuesday 08.08.23
Warm-Up 2 Rounds: 50 Single-Unders 25 Double-Unders 10 Wall Balls, 20#/14# 5 Down Ups Strength Squat Clean 1 @ RPE 8 Then take 85% of your RPE 8 of the day and complete the following: 1 Repetitions Every Minute on the Minute for 5 Rounds. Strength Tip Here we are using the RPE chart to …
Friday 08.04.23
Warm-Up 4 Rounds: 20 Single-Unders 10 Double-Unders 5 Strict Toes-to-Bar After you have completed all 3 rounds complete 3 rounds of the following with an empty bar: 5 Hang Power Cleans 5 Hang Squat Cleans 5 Front Squats Strength Squat Clean 2 @ RPE 8 Then take 85% of your RPE 8 of the day …
Tuesday 08.08.23
Warm-Up 2 Rounds: 50 Single-Unders 25 Double-Unders 10 Wall Balls, 20#/14# 5 Down Ups Strength Squat Clean 1 @ RPE 8 Then take 85% of your RPE 8 of the day and complete the following: 1 Repetitions Every Minute on the Minute for 5 Rounds. Strength Tip Here we are using the RPE chart to …
Saturday 07.29.23
Warm-Up 3 rounds: 45 Single-Unders 30 Mountain Climbers 15 Air Squats 15 Russian Swings Workout Choose variation A for a workout with weights or B for bodyweight workout. Variation A: Buy-in: 30-20-10 Kettlebell Swings, 53#/35# 150-100-50 Mountain Climbers Then, 6 Rounds 3 Power Snatches, 95#/65# 6 Overhead Squats, 95#/65# 12 Burpees Over the Bar 24 …
Friday 08.04.23
Warm-Up 4 Rounds: 20 Single-Unders 10 Double-Unders 5 Strict Toes-to-Bar After you have completed all 3 rounds complete 3 rounds of the following with an empty bar: 5 Hang Power Cleans 5 Hang Squat Cleans 5 Front Squats Strength Squat Clean 2 @ RPE 8 Then take 85% of your RPE 8 of the day …