Warm-Up
2 Rounds:
400m Run
20 Walking Lunges
10 Air Squats
20 Back Squats, with an empty bar
400m Row
Strength
Back Squat
3 reps @ RPE 6
3 reps @ RPE 7
3 reps @ RPE 8×2
Objective: Build to an RPE of 8 for 3 repetitions in the Back Squat for 2 sets.
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 a bodyweight workout.
Variation A
2 Rounds For Time:
800m Run
40 Dumbbell Lunges, 50#/35#
20 Calorie Bike
10 Ring Muscle Ups
Variation B
2 Rounds For Time:
800m Run
80 Walking Lunges
20 Burpees
20 Close Grip Push-Ups
20 Wide Grip Push-Ups
Workout Tip
For Variation A, scale the ring muscle ups to either 2 minutes of muscle-up practice or scale to 20 Chest to bar pull-ups or kipping pull-ups.