Warm-Up
3 Rounds:
60 Single Unders
30 Double Unders
10 Strict Press – With an Empty Bar
10 Push Press – With an Empty Bar
10 Sit-Ups
Strength
Push Presses
8 reps @ RPE 6
8 reps @ RPE 7
8 reps @ RPE 8×1
Objective: Build to an RPE of 8 for 8 repetitions for 1 set at an RPE8 for the push press. 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:
10 Minute AMRAP:
8 Deadlifts, 135#/95#
8 Hang Power Cleans, 135#/95#
8 Push Presses, 135#/95#
80 Double Unders
Rest 3 Minutes
5 Minute AMRAP:
4 Deadlifts, 135#/95#
4 Hang Power Cleans, 135#/95#
4 Push Presses, 135#/95#
40 Double Unders
Variation B:
10 Minute AMRAP:
20 Lunges
20 Push-Ups
20 Sit-Ups
200m Run
Rest 3 Minutes
5 Minute AMRAP:
10 Lunges
10 Push-Ups
10 Sit-Ups
100m Run
Workout Tip
For Variation A, make sure the load is moderate and all sets are completed in unbroken sets of 8 or 4 repetitions. Jump Rope station should not take more than 2 minutes for the station of 80 and more than 1 minute in the station of 40.