Warm-Up
8 minutes for quality:
20 Jumping Jacks
20 Air Squats
20 Jumping Jacks
20 Reverse Lunges
20 Sit-Ups
Strength
1 Count Pause Front Squat
6 Reps @ RPE5
6 Reps @ RPE6
6 Reps @ RPE7
6 Reps @ RPE8x1
Note: the pause is a full 1 count in the bottom. You should not relax into the bottom of the squat, but maintain tension throughout the complete range of motion.
Objective: Build to an RPE of 8 for 6 repetitions in the Pause Front Squat or 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 a bodyweight workout.
Variation A
Every Minute on the Minute for 16 Rounds:
Minute 1: 10 Dumbbell Snatches
Minute 2: 10 Dumbbell Front Squats
Minute 3: 20 Sit-Ups
Minute 4: 20 Dumbbell Reverse Lunges
Variation B
Every Minute on the Minute for 16 Rounds:
Minute 1: 10-15 Burpees
Minute 2: 20 Sit-Ups
Minute 3: 10-15 Burpees
Minute 4: 20 Jumping Lunges
Workout Tip
For Variation A and B make sure to have at least 15 seconds in each 60-second station.