Warm-Up

3 Rounds

200m Run

10 Wall Balls

10 Walking Lunges

1 Rope Climb

Strength

Push Press + Split Jerk

(1 + 3)

Build to an RPE 6 for 3 sets. 

Objective: Build to an RPE of 6 for 3 sets in the complex of 2 push presses followed by 3 split jerks. 

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:

3 Rounds For Time

2 Rope Climbs

200m Run

20 Thrusters, 75#/55#

200m Run

Variation B:

3 Rounds For Time

20 Jumping Lunges

200m Run

20 Wide Grip Push Ups

200m Run

20 V Ups

200m Run

Workout Tip

For variation A make sure dumbbell thruster load is light and sets are completed in 2 sets or less. Scale Rope climbs to 10 pull ups strict.  Scale to load as needed.

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