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.