Warm-Up
10 Minutes of Movement
200m Run
40 Singles
8 Russian Swings
16 Walking Lunges
Strength
2-Count Pause Back Squat
5 reps @ RPE 6
5 reps @ RPE 7
5 reps @ RPE 8×2
Objective: Build to an RPE of 8 for 5 repetitions in the Back Squat for 5 reps with a 2 count pause under tension at the bottom of the squat for 2 sets at an RPE8. 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 bodyweight workout.
Variation A:
3 Rounds: 3 Minute Clock
200m Run
Then AMRAP:
12 Kettlebell Swings, 53#/35#
24 Double Unders
90-Second Rest
Variation B:
Every Minute On the Minute for 16 Rounds:
Minute 1:
5 Burpees
10 Air Squats
Minute 2:
5 Burpees
10 Sit-Ups
Minute 3:
1-Minute Plank
Minute 4:
Rest
Workout Tip
For Variation A, in the remainder of the 3 minutes after the 200m run AMRAP the Kettlebell Swings and Double Unders.