Warm-Up
2 Rounds:
200m Run
15 Air Squats
12 Dumbbell Push Presses
9 Sit-Ups
Strength
Push Jerk
5 Reps @ RPE5
5 Reps @ RPE6
5 Reps @ RPE7
5 Reps @ RPE8x3
Objective: Build to an RPE of 8 for the Push Jerk for 3 sets.
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
14 Minute AMRAP:
14 Bench Press, 115#/75#
7 Toes-to-Bar
14 Box Jumps, 24”20”
7 Sit-Ups
Variation B
14 Minute AMRAP:
14 Close Grip Push-Ups
14 V-Ups
14 Sit-Ups
Workout Tip
For variation A, make sure the load on the bar is moderate to light. All 14 repetitions should be completed in 2 sets or less. Scale as needed.