Warm-Up
2 Rounds:
200m Run
20 Walking Lunges
10 Hanging Leg Raises
10 Calorie Bike
Strength
Reverse Barbell Lunges
5 reps @ RPE 6
5 reps @ RPE 7
5 reps @ RPE 8×2
Objective: build to an RPE of 8 for 5 repetitions in the Reverse Barbell Lunge for 2 sets 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 5 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 Minute x 4 Rounds:
4-8 Hang Squat Clean, 155#/105#
– 1 Minute Rest
Every Minute x 4 Rounds:
8-12 Calorie On the Bike
1 Minute Rest
– Every Minute x 4 Rounds:
12-16 GHD Sit Ups
Variation B:
Every Minute x 4 Rounds:
10 Burpees
1 Minute Rest
Every Minute x 4 Rounds:
200m Run
1 Minute Rest
Every Minute x 4 Rounds:
20 Sit-Ups
Workout Tip
Make sure to have rest in each minute interval. Scale load or repetitions as needed.