Warm-Up
3 Rounds:
1-Minute Row at RPE 6.
Then,
24 Double-Unders
12 Air Squats
6 Lunges
Strength
Front Squat
2 rep @ RPE 6
2 rep @ RPE 7
2 rep @ RPE 8
Objective: Build to an RPE of 8 for 2 repetitions in the Front Squats for 1 set of 2 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:
Every 3:00 Minutes for 5 Rounds:
30 Double-Unders
20 Calorie Row
10 Back Rack Lunges, 115#/75#
Variation B:
Every 3:00 Minutes for 5 Rounds:
30 Double-Unders
400m Run
20 Walking Lunges
Workout Tip
For both variations, make sure you have rest in the 3 minute time domain, scale repetitions as needed to make sure you have 30 seconds or more of rest.