Warm-Up
1 Round:
250m Row
15 Air Squats
5 Burpees
15 Overhead Squats – With an Empty Bar
250m Row
15 Air Squats
5 Burpees
15 Overhead Squats – With an Empty Bar
Strength
2-Count Pause Back Squat
5 reps @ RPE 6
5 reps @ RPE 7
5 reps @ RPE 8×1
Objective: Build to an RPE of 8 for 5 repetitions in the Back Squat for 5 reps with a 2 count pause under tension at the bottom of the squat. 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 Minute On the Minute for 15 Rounds:
Minute 1:
5 Hang Power Snatches, 95#/65#
5 Overhead Squats, 95#/65#
Minute 2:
Max Calorie Row
Minute 3:
Rest
Variation B:
Every Minute On the Minute for 15 Rounds:
Minute 1:
10-15 Burpees
Minute 2:
1 Minute Plank
Minute 3:
Rest
Workout Tip
For Variation A and B, make sure to have at least 15 seconds of rest in the minute one station of both variations.