Warm-Up
3 Rounds:
200m Run
10 Walking Lunges
10 Empty Bar Strict Press
5 Calorie Bike
Strength
Split Jerk
3 reps @ RPE 6
3 reps @ RPE 7×3
Objective: Build to an RPE of 7 for 3 sets of 3 in the 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:
For Time:
30-24-18-12-6
Push Presses, 115#/75#
Reverse Barbell Lunge, 115#/75#
15-12-9-6-3
Calorie Bike
Variation B:
For Time:
15-12-9-6-3
Handstand Push-Ups
Sit-Ups
200m Run
Workout Tip
For Variation A, make sure the barbell is light where all sets are completed in 3 sets or less. Scale load as needed.