Warm-Up
Every Minute on the Minute for 9 Rounds:
Alternating Stations A, B, and C
Minute 1: 40-Second Row
Minute 2: 12 Walking Lunges + 12 Air Squats
Minute 3: 12 Sit-Ups + 12 Dumbbell Snatches
Strength
1-Count Pause Front Squat
4 reps @ RPE 6
4 reps @ RPE 7
4 reps @ RPE 8×1
Objective: Build to an RPE of 8 for 4 repetitions in the 1 count pause front Squat for 4 reps. This variation of the front squat means that the bar will be paused for 1 second in the bottom of the squat for a 1 count pause. 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:
Every 7 Minutes for 3 Rounds:
500m Row
Then,
1 Round:
10 Dumbbell Lunges, 50#/35#
20 Sit-Ups
30 Dumbbell Snatches, 50#/35#
20 Sit-Ups
10 Dumbbell Lunges, 50#/35#
Variation B:
Every 7 Minutes for 3 Rounds:
800m Row
Then,
1 Round:
20 Lunges
20 Sit-Ups
20 Lunges
20 Sit-Ups
1-minute Plank
Workout Tip
For Variation A and B, make sure to scale repetitions to get at least 1 minute of rest in each interval.