Warm-Up
2 Rounds:
200m Run
20 Calorie Row
20 Step-Ups – on a box
20 Push Press – with an empty bar
Strength
Push Jerk
3 Reps @ RPE 5
3 Reps @ RPE 6
3 Reps @ RPE 7
3 Reps @ RPE 8
3 Reps @ RPE 9×1
Objective: build to an RPE of 9 for 3 repetitions in the Push Jerk for 1 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 15 Rounds:
Minute 1: 15/12 Calorie Row
Minute 2: 10 Burpee Box Jumps, 24”/20”
Minute 3: 5 Power Clean and Jerks, 155#/105#
Variation B:
Every Minute on the Minute for 15 Rounds
Minute 1: 200m Run
Minute 2: 10 Burpee Broad Jumps
Minute 3: 50 Second Plank Hold
Workout Tip
For Variations A and B, make sure to have at least 10-15 seconds of rest in each station. Scale load, or repetitions as needed.