Warm-Up
2 Rounds:
12 Calorie Bike
12 Air Squats
12 Knee Raises
12 Muscle Cleans with a Barbell
Strength
1 Clean High Pull + 1 Power Clean + 1 Clean High Pull + 1 Power Clean
1 Set @ RPE 6
1 Set @ RPE 7×2
Strength Tip
Here 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.
1 Set is 1 round of the barbell complex. Build in the complex until you reach an RPE of 7 and stay there for a total of 2 sets.
Workout
Choose variation A for a workout with weights or B for bodyweight workout.
Variation A:
3 Rounds:
Every 3 Minutes Alternate A-B
A. 15 Thrusters, 75#/55# + 20 Toes to Bar
B. 15 Calorie Bike
+
200m Run
Variation B:
3 Rounds:
Every 3 Minutes Alternate A-B
A. 15 Handstand Push-Ups
+
30 V-Ups
B.
1 Min Plank
200m Run
Workout Tip
Each station will be completed 3 times each in both variations