Warm-Up
4 Rounds:
200m Row
15 Knee Raises
10 Overhead Squats – With an Empty Bar
5 Kettlebell Swings
Strength
Tempo Overhead Squat
5 reps @ RPE 5
5 reps @ RPE 6
5 reps @ RPE 7 x 2
Objective: Build to an RPE of 7 for 5 repetitions in the Overhead Squat for 2 set2.
The tempo will be (3-1-1-1). 3 seconds on the descent. 1 second
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:
500m Row
21 Kettlebell Swings, 53#/35#
21 Back Squats, 135#/95#
21 Toes-to-Bar
500m Row
15 Kettlebell Swings, 53#/35#
15 Back Squats, 135#/95#
15 Toes-to-Bar
500m Row
9 Kettlebell Swings, 53#/35#
9 Back Squats, 135#/95#
9 Toes-to-Bar
Variation B:
For Time:
800m Run
21 Burpees
42 Jumping Lunges
21 Sit-Ups
400m Run
21 Burpees
42 Jumping Lunges
21 Sit-Ups
200m Run
21 Burpees
42 Jumping Lunges
21 Sit-Ups
Workout Tip
For Variation A, the load on the back squat and kettlebell should be completed in 2 sets or less. Scale as needed.