Warm-Up
10 Minutes of Movement
200m Run
200m Row
15 Air Squats
10 Front Squats with an Empty Bar
5 Strict Press with an Empty Bar
Strength
Start with an Empty Bar and Build to an RPE 8
Every Minute on the Minute for 12 Minutes – Odd Minutes Perform 2 Power Cleans / Even Minutes Perform 2 Squat Cleans
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.
Start with an empty bar and perform the movements at mid-shin or from the ground. Build slowly but appropriately, so by your last 2 rounds you are at an RPE 8
Workout
Choose variation A for a workout with weights or B for a bodyweight workout.
Variation A:
Every 3 Minutes for 6 rounds, Alternating between Stations A and B.
A.
10 Touch and Go Power Cleans, 115#/75#
200m Run
B.
500m Row
Variation B:
Every 3 Minutes for 6 rounds, Alternating between Stations A and B.
A.
15 Sit-Ups
30-Second Plank
15 Sit-Ups
30-Second Plank
B.
400m Run
Workout Tip
Make sure in both variations to have at least 30-45 seconds of rest. Scale distance or repetitions as needed.