Warm-Up
3 Rounds:
200m Row
20 Air Squats
10 Kettlebell Swings
10 GHD Sit-Ups
Strength
Squat Clean
1 rep @ RPE 6
1 rep @ RPE 7
1 rep @ RPE 8
Strength Tip
Here 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:
3 Rounds:
2 Minute Clock
200m Row
Max Kettlebell Swings, 53#/35#
1 Minute Rest
2 Minute Clock
200m Row
Max GHD Sit-Ups
1 Minute Rest
Variation B:
2 Rounds:
2 Minute Clock
200m Run
Max Down-Ups
1 Minute Rest
2 Minute Clock
200m Run
Max V-Ups
1 Minute Rest
Workout Tip
In both variations, the goal is to perform a max set of unbroken repetitions.