Warm-Up
2 Rounds:
200m Run
20 Double-Unders
20 Air Squats
10 Strict Press with Barbell
Strength
1 Clean High Pull + 1 Power Clean
1 Set @ RPE 6
1 Set @ RPE 7
1 Set @ RPE 8×3
Strength Tip
Here 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. 1 Set is 1 round of the barbell complex. Build in the complex until you reach an RPE of 8 and stay there for a total of 3 sets.
Workout
Choose variation A for a workout with weights or B for a bodyweight workout.
Variation A:
12 Minute Clock:
1-Mile Run
Then Max rounds in the remainder of Time:
10 Thrusters, 95#/65#
20 Double-Unders
[Rest 2 Minutes]
6 Minute Clock:
8-Mile Run
Then Max rounds in the remainder of Time:
5 Thrusters, 95#/65#
10 Double-Unders
Variation B:
Every 4 Minutes for 8 Rounds.
400m Run
AMRAP:
4 Handstand Push-Ups
8 Sit-Ups
16 Reverse Lunges
Workout Tip
For Variation A, make sure to have at least 3 minutes of work for the one-mile section, and for both sections, scale run if needed.