Warm-Up
3 Rounds:
10 Calorie Row
15 Ring Rows
15 Air Squats
10 Hand Release Push-Ups
Strength
Back Squat
5 rep @ RPE 6
5 rep @ RPE 7×2
Objective: Build to an RPE of 7 for 5 repetitions in the Back Squats for 2 sets of 5 repetitions.
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:
24-16-8
Calorie Row
12-8-4
Front squat, 155#/105#
6-4-2
Ring Muscle-Ups
Variation B:
For Time:
3 Rounds
400m Run
4 Rounds
4 Jumping Squats
4 Jumping Lunges
Workout Tip
For variation A, make sure load is completed in 3 sets or less. Scale as needed.