Warm-Up
A) 2 Rounds:
400m Run
20 Walking Lunges
10 Wall Balls
5 Down-Ups
B) 2 Rounds:
10 Empty bar Back Squats
20 Knee Raises
Strength
Back Squats
5 reps @ RPE 6
5 reps @ RPE 7
5 reps @ RPE 8×2
Objective: Build to an RPE of 8 for 6 repetitions in the Back squats for 2 sets of 6 repetitions.
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 bodyweight workout.
Variation A:
For Time:
20-18-16-14-12-10
Wall Balls
10-9-8-7-6-5
Deadlift,185#/125#
5-5-5-5-5
Toes-to-Bar
Variation B:
20-18-16-14-12-10
Jumping Squats
10-9-8-7-6-5
Down Ups
20-18-16-14-12-10
V- Ups
Workout Tip
Scale load if needed for the deadlift to complete repetitions in unbroken sets.