Warm-Up
6 minutes for quality:
6 Calorie Bike
12 Air Squats
6 Burpees
12 Knee Raises
Strength
Reverse Barbell Lunges
5 reps @ RPE 6
5 reps @ RPE 7
5 reps @ RPE 8×1
Objective: build to an RPE of 8 for 5 repetitions in the Reverse Barbell Lunge for 1 set of 5 repetitions.(5 each leg). Stand in the front rack position with legs extended and under the hips. For each repetition, step backward into a lunge position then stand with legs extended under the hips and repeat for 6 repetitions per leg
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:
Every 3 Minutes x 8 Rounds:
12 Calorie Bike
12 Dumbbell Thrusters, 50#/35#
12 GHD Sit-Ups
Variation B:
Every 3 Minutes x 8 Rounds:
400M Run
12 Air Squats
12 Sit-Ups
Workout Tip
Make sure to have 15-30 seconds of rest in variation A and B. Scale repetitions or distance as needed.