Warm-Up
A)3 Rounds:
20 Single-Unders
200m Row
20 Russian Kettlebell Swings
B) 2 Rounds:
10 Wall Balls
10 Ring Rows
20 Double-Unders
Strength
Back Squat
3@ RPE 6
3@ RPE 7
3@ RPE 8
Strength Tip
Objective: perform only one heavy set of 3 repetitions of the back squat. The volume is lowered this week. A new cycle begins on Monday.
Keep your midsection tight and send your butt slightly back and down. Avoid letting your back round, maintain thoracic extension and only squat as low as proper form allows. Weight should be in the middle of your foot as you reach the bottom – and as you come up from the bottom of the squat.
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:
80 Double-Unders
40 Calorie Row
40 Wall Balls 20#/14#
8 Ring Muscle-Ups
40 Double-Unders
20 Calorie Row
20 Wall Balls, 20#/14#
4 Ring Muscle-Ups
Workout Tip
Double-Unders: you should be able to complete the first round of double-unders in 3 minutes or less, and the second round of double-unders in 90 seconds or less.
Wall Balls: you should be able to complete each set of wall balls in 4 sets or less the first round and 2 sets or less in the second round. Scale as needed.
Ring Muscle-Up: scale to chest-to-bar pull-ups if needed.