Warm-Up
A) 5 Rounds:
20 seconds work / 10 seconds rest:
Push-Up
Weighted Jump Ropes
Bar Hang
1 Round = all 3 movements complete in sequence
B) 2 Rounds with an empty bar:
10 Dumbbell Presses
10 Lunges, with an empty bar
30 seconds Plank hold
Strength
1 Push Press + 2 Split Jerk:
Every 2 minutes x 7 rounds @ RPE 7
Strength Tip
Objective: build to an RPE of 7 then start your timer and perform 1 set (1 push press+ 2 split jerks) every 2 minutes for 7 rounds.
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.
Push Press: start with the bar in the front rack position. Feet should be hip-width. Start the movement with a dip, with the focus being bending the knee and maintaining an upright torso. After the dip aggressively drive with the legs and as the hips extend push hard with the arms until you are at full extension.
Split Jerk: same as the push press, but after the aggressive drive with the legs, the feet will land in a split position with the arms extended.
Workout
Every 3 Minutes x 5 rounds:
20 Hand Release Push-Ups
10 Kettlebell Swings, 53#/35#
200m Row
RX+: 70#/53#
RX: as is
AX: 44#/26#, 10 Hand-Release Push-Ups
Workout Tip
AX – for masters athletes or novice athletes that want to move and have fun.
RX – most athletes that have training experience and want a little push!
RX+ – competitive athletes that want a little more dose
Push Ups: complete all push-ups in 60 seconds or less. Scale repetitions as needed.
Kettlebell Swings: complete all kettlebell swings in one set. Scale load as needed.
Row: complete the rowing portion under 60 seconds.