Warm-Up
7 Minutes of Movement
30 Jumping Jacks
20 Mountain Climbers
10 Walking Lunges
5 Strict Press – With A Barbell
Strength
Push Press + Split Jerks
(1 + 1) @ RPE 5
(1 + 1) @ RPE 6
(1 + 1) @ RPE 7
(1 + 1) @ RPE 8
Objective: Build to an RPE of 7 for the following complex. 1 Push Presses + 1 Split Jerk for 1 set.
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:
Every Minute on the Minute for 16 Rounds
Minute 1:
15/12 Cal Row
Minute 2:
10 Dumbbell Snatches, 50#/35#
10 Sit-Ups
Minute 3:
1 Minute Plank
Minute 4:
[Rest]
Variation B:
Every Minute on the Minute for 16 Rounds
Minute 1:
200m Run
Minute 2:
10 Push-Ups
10 Sit-Ups
Minute 3:
1 Minute Plank
Minute 4:
[Rest]
Workout Tip
For both variations, make sure to have at least 15 seconds of rest in each station. Scale repetitions as needed.