Warm-Up
10 Minutes of Movement
10 Calorie Row
10 Air Squats
10 Sit-Ups
10 Calorie Row
10 Overhead Squats with an Empty Bar
10 Sit-Ups
Strength
Tempo Overhead Squat
5 reps @ RPE 5
5 reps @ RPE 6
5 reps @ RPE 7 x 1
Objective: Build to an RPE of 7 for 5 repetitions in the Overhead Squat for one set.
The tempo will be (3-1-1-1). 3 seconds on the descent. 1 second
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:
30-20-10-20-30
Calorie Row
Wall Balls, 20#/14#
15-10-5-10-15
GHD Sit-Ups
Variation B:
For Time:
30-20-10-20-30
V-Ups
Sit-Ups
Forward Lunges
Reverse Lunges
Workout Tip
For Variation A, Make sure the wall ball load is something you feel comfortable completing in 2sets or less. Scale repetitions as needed.