Warm-Up
A) 1 Round:
200m Run
200m Row
150m Run
150m Row
100m Run
100m Row
B) 2 Rounds with an empty bar:
4 Strict Press
4 Push Press
4 Push Jerks
4 Toes-to-Bars
Strength
Push Jerk
3 reps @ RPE7
3 reps @ RPE8
3 reps @ RPE9
Then, 2 more set of 3 at a -10% drop of 3 reps @ RPE9
Strength Tip
Objective: build to an RPE of 9 for 2 sets of 3 repetitions with every weight jump. Once you reach your 3@9, take -10% of that number and perform 1 more set of 3 repetitions.
Start with the bar in the front rack position. Feet should be shoulder length apart. 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 against the bar and end in a quarter squat position with the arms extended. After arms are extended, stand all the way up until you are at full extension.
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
For Time:
400m Run
Then,
8 Rounds of:
4 Burpees
8 Walking Lunges
12 Sit-Ups
Then,
400M Run
Then,
4 Rounds:
4 Burpees
8 Walking Lunges
12 Sit-Ups
Then,
400m Run
Then,
4 Burpees
8 Walking Lunges
12 Sit-Ups
Workout Tip
400m Run: complete this station in 2 minutes or less. Sale distance as needed.
Burpees/Lunges/Sit Ups: this is a bodyweight movement workout. Scale repetitions or movements in order to complete a round in 90 seconds or less.