Warm-Up
A) 1 Round:
400m Row
20m High Knees
20m Butt Kickers
20 Wall Balls
400m Row
B) 3 Rounds:
8 Ring Rows
8 Lunges
8 Ball Slams
Strength
Back Squat
5 reps @ RPE 6
5 reps @ RPE 7
5 reps @ RPE 8
5 reps @ RPE 9
Then 1 more set of 5 at a -10% drop of 5 reps @ RPE9
Strength Tip
Objective: build to an RPE of 9 for 1 set of 5 repetitions with every weight jump. Once you reach your 5@9, take 10% off that number and perform 1 more set of 5 repetitions.
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
4 Rounds For Time:
“Cindy”
5 Pull-Ups
10 Push-Ups
15 Air Squats
Then,
800m Row
Then,
4 Rounds:
“Cindy”
5 Pull-Ups
10 Push-Ups
15 Air Squats
Workout Tip
Each round of “ Cindy” Should not take you more than 90 seconds to complete. Scale repetitions or movements as needed.
Row: 800M row should not take you more than 5 minutes to complete. Scale distance as needed.