Warm-Up
7 Minutes of Movement:
20 Jumping Jacks
20 Sit-Ups
10 Step Ups
10 Knee Raises
Strength
Push Jerk
3 Reps @ RPE5
3 Reps @ RPE6
3 Reps @ RPE7
3 Reps @ RPE8x2
Objective: build to an RPE of 8 for 3 repetitions in the Push Jerk for 2 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
For Time:
5 Rounds:
3 Toes-to-Bar
6 Hand Release Push-Ups
Then,
5 Rounds:
6 Sit-Ups
12 Box Jumps, 24”/20”
Variation B
For Time:
5 Rounds
3 V-Ups
6 Hand Release Push-Ups
Then,
5 Rounds:
6 Sit-Ups
12 Broad Jumps
Workout Tip
For variation A, make sure all sets of toes to bar are completed in unbroken sets.