Warm-Up
3 Rounds:
200m Run
200m Row
10 Calorie Bike
10 Wall Balls
Strength
Back Squat
5 reps @ RPE 6
5 reps @ RPE 7
5 reps @ RPE 8×2
(Compare to 10.6.21) Objective: Build to an RPE of 8 for 5 repetitions in the back Squat for 5 reps for 2 sets at an RPE8. 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
Back Squat
5 reps @ RPE 6
5 reps @ RPE 7
5 reps @ RPE 8×2
Choose variation A for a workout with weights or B for bodyweight workout.
Variation A:
Every Minute on the Minute for 16 Rounds:
Minute 1: 15/12 Calorie Row
Minute 2: 15-12 Toes-To-Bar
Minute 3: Max Thrusters, 75#/55#
Minute 4: Rest
Variation B:
Every Minute on the Minute for 16 Rounds:
Minute 1: 200m Run
Minute 2: 15-12 V Ups
Minute 3: Max Burpee Broad Jumps
Minute 4: Rest
Workout Tip
For Variation A and B, scale repetitions so each station you have 15 seconds or more of rest.