Warm-Up
A) 4 Rounds:
10m High Knees
10m Butt Kickers
5 Burpees
100m Run
30 Seconds Rest
B) 3 Rounds:
10 Russian Kettlebell Swings
10 Dumbbell Strict Press
10 Step-Ups, on a box
Strength
Deadlift
8@ RPE 6
8@ RPE 7
8@ RPE 8×3 sets
Strength Tip
Objective: build to an RPE of 8 for 3 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
Every 2 Minutes x 4 sets:
200n Run
5 Burpee Box Jumps, 24”/20”
Max Dumbbell Snatches, 50#/35#*
– Rest 1 Minute
AX: 35#/35#
RX: As is
RX+: 70#/50#
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 of the good stuff.
Run: complete each round in 60 sec or less. Scale as needed.
Burpee Box Jumps: complete each round of burpee box jumps in 30 seconds or less. Scale as needed.
Max Dumbbell Snatches: complete a minimum of 8 DB Snatches each round.