Warm-Up
2 Rounds:
2 Minutes on the Assault Bike.
Then,
3 Strict Pull-Ups
3 Toes-To-Bar
6 Broad Jumps
6 Wall Balls
9 Sit-Ups
9 Burpees
Strength
Start with an Empty Bar and Build to an RPE 8
Every Minute on the Minute for 12 Minutes:
Odd Minutes Perform 3 Power Cleans / Even Minutes Perform 3 Squat Cleans
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. Start with an empty bar and perform the movements at mid-shin or from the ground. Build slowly but appropriately, so by your last 2 rounds you are at an RPE 8
Workout
Choose variation A for a workout with weights or B for a bodyweight workout.
Variation A:
Alternate Station A and Station B.
Every 3 Minutes for 6 Rounds:
Station A:
5 Deadlifts, 185#/135#
10 Toes-To-Bar
15 Calorie Bike
Station B:
400M Run
Variation B:
Every 3 Minutes for 6 Rounds:
Station A:
10 Burpees
20 Sit-Ups
10 Burpees
Station B:
400M Run
Workout Tip
For both variations, you are completing 3 rounds of Station A and 3 rounds of Station B.