Warm-Up
3 Rounds:
200m Run
20 Walking Lunges
10 Empty Bar Strict Press
10 Empty Bar Front Squats
Strength
Front Squat
2 rep @ RPE 8 x 1
Then 2 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 2 more additional sets 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:
Every Minute on the Minute for 12 Rounds, Alternating between Station A and B.
Station A.
8 Dumbbell Lunges, 50#/35#
4 Handstand Push-Ups
2 Strict Pull-Ups
Station B.
200m Run
Variation B:
Every Minute on the Minute for 12 Rounds, Alternating between Stations A and B.
Station A.
10 Jumping Lunges
5 Handstand Push-Ups
Station B.
200m Run
Workout Tip
Make sure in both variations to have at least 15 seconds of rest. Scale distance or repetitions as needed.