Warm-Up
A) 3 Rounds:
200m Run
20 Knee Raises
10 Burpees
B) 2 rounds with an empty bar:
4 Front Squats
4 Presses
4 Good Mornings
4 Back Squats
Strength
Back Squats
4 reps @ RPE 6
4 reps @ RPE 7
4 reps @ RPE 8X2
Strength Tip
Objective: Build to an RPE of 8 for 4 repetitions in the Back squats for 2 sets of 4 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:
8 Rounds For Time:
4 Hang Squat Cleans, 135#/95#
8 Push-Ups
12 Toes-to-Bar
Variation B:
5 Rounds For Time:
20 Jumping Squats
20 Push-Ups
20 V-Ups
Workout Tip
Variation A:
Each Round should not take more than 90 seconds to complete, scale load, or movements as needed.
Variation B:
Each Round should not take more than 3 minutes to complete. Scale repetitions as needed.