Warm-Up
3 Rounds:
:40 On Rower at RPE 6
:20 Rest
:40 On Bike at RPE 6
Then,
3 Rounds:
10 Air Squats
10 Lunges
Strength
Back Squat
5 reps @ RPE 6
5 reps @ RPE 7
5 reps @ RPE 8 x 3
Objective: Build to an RPE of 8 for 5 repetitions in the Back Squat for 3 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:
12 Minute AMRAP:
2 Rounds:
6 Hang Squat cleans, 135#/95#
12 Cal Bike
Then,
2 Rounds:
6 Front Squat, 135#/95#
12 Calorie Row
Variation B:
12 Minute AMRAP:
2 Rounds:
12 Handstand Push-Ups
200m Run
Then,
2 Rounds:
12 Single-Leg Squats
12 Calorie Row
Workout Tip
For Variation A, make sure the Barbell is light enough to complete all 6 repetitions in an unbroken set for both the hang power clean and front squat. Scale as needed.