Warm-Up
4 Rounds:
20 Jumping Jacks
10 Air Squats
5 Knee Raises
Strength
Back Squat
5 rep @ RPE 6
5 rep @ RPE 7
5 rep @ RPE 8×1
Objective: Build an RPE of 8 for 5 repetitions in the Back Squats for one set 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:
Capacity:
12 Minute Clock:
3 Thrusters, 95#/65#
3 Toes-to-Bar
6 Thrusters
6 Toes-to-Bar
9 Thrusters
9 Toes-to-Bar
12 Thrusters
12 Toes-to-Bar
Variation B:
12 Minute Clock:
3 Jumping Squats
3 V-Ups
6 Jumping Squats
6 V-Ups
9 Jumping Squats
9 V-Ups
12 Jumping Squats
12 V-Ups
Workout Tip
For both variations increase repetitions by 3 repetitions after each round.