Warm-Up
2 Rounds:
400m Run
20 Walking Lunges
10 Air Squats
5 Strict Pull-Ups
5 Bar Dips
Strength
Back Squat
1 rep @ RPE 6
1 rep @ RPE 7
1 rep @ RPE 8×1
Objective: Build to a top set in the back squat.
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:
400m Run
20 Overhead Squats, 115#/85#
10 Ring Muscle Ups
20 Front Squats, 115#/85#
400m Run
Variation B:
For Time:
400m Run
10 Handstand Push-Ups
30 Sit-Ups
10 Handstand Push-Ups
20 V-Ups
10 Handstand Push-Ups
20 V-Ups
10 Handstand Push-Ups
30 Sit-Ups
10 Handstand Push-Ups
400m Run
Workout Tip
For Variation A, complete the sets of Overhead Squats in 4 sets or less, scale load as needed. For the Ring Muscle-Ups scale each ring Muscle-Up for 2 Chest-To-Bar Pull-Ups or 2 Strict Pull-ups per repetition.