Warm-Up
2 Rounds:
200m Run
20 Walking Lunges
15 Sit-Ups
15 V-Up
10 Empty Bar Strict Press
10 Empty bar Front Squats
Strength
Front Squat
2 rep @ RPE 8 x 1
Then 2 sets 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:
4 Rounds for Time:
20 Barbell Walking Lunges, 75#/55#
20 Pull-Ups
Variation B:
4 Rounds For Time:
40 Walking Lunges
20 Down Ups
10 V-Ups
Workout Tip
For Variation A, the lunges should not take you more than 90 seconds to complete the scale load accordingly.