Warm-Up
A) Every Minute on the Minute x 8 minutes:
Odd:
16 Double Unders + 8 Dumbbell Snatches
Even:
8 Slow Front Squats, with an empty bar
B) Reverse Tabata 8 rounds, 10-sec work /20-sec rest:
Walking Lunges
Hollow Hold
Strength
Back Squat
6 reps @ RPE 6
6 reps @ RPE 7
6 reps @ RPE 8 x 3 sets
Strength Tip
Objective: build to an RPE of 8 for 3 sets of 6 repetitions with every weight jump.
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
10 to 1 rep for time:
Burpees
Wall Balls 20#/14#
20 Double-Unders*
Workout Tip
You will start with 10 burpees, then move to 10 wall balls, then 20 double-unders, after that, you will perform 9 burpees, then move to 9 wall balls, then 20 double-unders. Double-unders will always stay at 20 repetitions.