Warm-Up
1 Round:
200m Run
20 Ring Rows
20 Walking Lunges
200m Run
10 Pull-Ups
10 Overhead Squats with an empty Barbell
Strength
Back Squat
5 rep @ RPE 6
5 rep @ RPE 7×3
Objective: Build to an RPE of 7 for 5 repetitions in the Back Squats for 3 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:
12 Minute AMRAP:
2 Power Snatches, 75#/55#
4 Burpee Pull-Ups
8 Overhead Squat, 75#/55#
– At 0:00 and 6:00 Perform a 400m Run
Variation B:
18 Minute AMRAP:
30 High Knees
30 Butt Kickers
15 Burpees
15 Air Squats
– At 0:00, 6:00, 12:00 Perform a 400m Run
Workout Tip
For variation A and B stop where you are in the workout and perform a 400m run at the designated time stamps.