Warm-Up
10 Minutes of Movement
200m Run
10 Air Squats
10 Ring Rows
5 Hand Release Push-Ups
5 Wall Balls
Strength
1-Count Pause Front Squat
4 reps @ RPE 6
4 reps @ RPE 7
4 reps @ RPE 8×1
(Compare to 8.13.21)
Objective: Build to an RPE of 8 for 4 repetitions in the 1 count pause front Squat for 4 reps. This variation of the front squat means that the bar will be paused for 1 second in the bottom of the squat for a 1 count pause. 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:
For Time:
18-15-12-9-6-3
Pull-Ups
Push-Ups
36-30-24-18-12-6
Sit-Ups
Wall Balls, 20#/14#
Variation B:
5 Rounds:
5 Close Grip Push-Ups
5 V-Ups
5 Wide Push-Ups
5 Sit-Ups
5 Burpees
50m Run
2-Minute Rest
Workout Tip
For Variation A, make sure each set of Wall Balls and Pull-Ups are completed in 3 sets or less. Scale as needed.