Warm-Up
8 Minutes of Movement:
30 Jumping Jacks
30 High Knees
30 Butt Kickers
14 Lunges
14 Ring Rows
7 Air Squats
7 Strict Pull-Ups
Strength
Back Squat
3 reps @ RPE 6
3 reps @ RPE 7
3 reps @ RPE 8
Then take 85% of your 3@RPE8 weight and perform 3 repetitions every minute on the minute for 3 rounds.
Objective: Build to an RPE of 8 for 3 repetitions in the Back Squat, then take 15% off that load and perform 3 repetitions every minute on the minute with that load. Example (Build to 100lbs for a 3 rep at RPE 8. Then perform 85lbs for 3 repetitions every minute on the minute for 3 rounds.
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 bodyweight workout.
Variation A:
For Time:
15-14-13-12-11-10
Pull-Ups
Hand Release Push-Ups
30-28-26-24-22-20
Sit-Ups
Back Rack Lunges, 95#/65#
Variation B:
For Time:
15-14-13-12-11-10
V-Ups
Tuck-Ups
Sit-Ups
30-28-26-24-22-20
Mountain Climbers
Side-To-Side Mountain Climbers
Walking Lunges
Workout Tip
For Variation A, complete 15 repetitions of the pull-ups and push-ups, then move to the 30 repetitions of sit-ups and back rack lunges. Follow the format until the last set of 2o back rack lunges. Load for the barbell should be moderate to light.