Warm-Up
2 Rounds:
200m Run
20 Walking Lunges
200m Run
20 Air Squats
Strength
Back Squat
5 reps @ RPE 6
5 reps @ RPE 7
5 reps @ RPE 8 x 2
Objective: Build to an RPE of 8 for 5 repetitions in the Back Squat for 2 sets.
In this set, 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.
Workout
Choose variation A for a workout with weights or B for a bodyweight workout.
Variation A:
Every 2 Minutes for 4 Rounds
A.
200m Run
10 Hang Power Cleans, 135#/95#
B.
200m Run
10 Front Rack Lunges,135#/95#
Variation B:
Every 2 Minutes for 4 Rounds
A.
200M Run
10 Handstand Push-Ups
B.
200M Run
20 Walking Lunges
Workout Tip
For both variations make sure that you have at least 20 seconds of rest each round. You should be performing 2 rounds of each station.