Warm-Up
200m Run
Then,
3 Rounds:
7 Wall Balls
7 Push-Ups
14 Walking Lunges
7 Dumbbell Strict Press
Strength
Push Press + Split Jerk (3 + 3)
Build to an RPE 6 for 2 sets. Objective: Build to an RPE of 6 for 2 sets in the complex of 3 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:
For Time:
20 Thrusters, 95#/65#
10 Burpees Over Bar
200m Run
15 Thrusters, 95#/65#
10 Burpees Over Bar
200m Run
10 Thrusters, 95#/65#
10 Burpees Over Bar
200m Run
Variation B:
Every Minute on the Minute for 16 Rounds:
Minute 1: 10-15 Burpees
Minute 2: 10 V Ups + 10 Tuck Ups + 10 Sit-Ups
Minute 3: 10-15 Burpees
Minute 4: 20 Jumping Squats
Workout Tip
For Variation A, make sure each movement is completed in 2 sets or less. Scale to regular burpees if uncomfortable jumping over the bar. For Variation B, make sure to have at least 15 seconds in each 60-second station.