Warm-Up
3 Rounds:
200m Run
15 Air Squats
10 Dumbbell Press
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 a bodyweight workout.
Variation A:
For Time:
800m Run
40 Wall Balls, 20#/14#
20 Handstand Push-Ups
400m Run
20 Wall Balls
10 Handstand Push-Ups
200m Run
10 Wall Balls
5 Handstand Push-Ups
Variation B:
For Time:
800m Run
40 Jumping Squats
20 Handstand Push-Ups
400m Run
20 Jumping Squats
10 Handstand Push-Ups.
200m Run
10 Jumping Squats
5 Handstand Push-Ups
Workout Tip
For variation A, make sure the load is completed in 4 sets or less. Scale as needed. For Handstand Push Up modification, scale to strict dumbbell press or close grip push-ups.