Warm-Up
3 Rounds:
10 Calorie Bike
20 Double Unders
40 Single Unders
8 Wall Balls
16 Walking Lunges
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:
30-24-18
Front Rack Lunges, 95#/65#
15-12-9
Calorie Bike
75-60-45
Double Unders
Variation B:
4 Rounds For Time:
16 Jumping Squats
16 Jumping Lunges
400m Run
8 Wide Push-Ups
8 Narrow Push-Ups
200m Run
Workout Tip
For Variation A, Scale load on the barbell as needed to complete each set of lunges in 3 sets or less. If the back rack is more comfortable, feel free to modify as needed.