Warm-Up
[4 Rounds]
40 Singles
20 Doubles
10 Lunges
5 Air Squats
5 Wall Balls
Strength
Front Squat
2 Rep @ RPE 8 x 1
Then 1 set of 8 repetitions at 80% of 2 rep @ RPE 8
Objective: Build to an RPE of 8 for 2 repetitions in the Front Squats for 1 set of 2 repetitions. Once you completed your 2 @ RPE 8, take 80% of that load and complete 1 more additional set of Front Squats for 8 repetitions.
EX:
200lbs for 2 repetitions at RPE 8
Then .80% x 200lbs = 160
160lbs for 8 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:
20-16-12-8-4
Wall Balls, 20#/14#
Burpees
100-80-60-40-20
Double Unders
Variation B:
Every 3:00 Minutes for 5 Rounds:
40 Double Unders
20 Air Squats
100m Sprint
Workout Tip
For Variation A, make sure to complete wall balls in unbroken sets, scale if needed. For Variation B, make sure to have at least 30 seconds of rest each round. Scale repetitions as needed.