Warm-Up
3 Rounds:
200M Run
10 Down-Ups
10 Dumbbell Press
10 Dumbbell Push Press
Strength
Push Press
8 reps @ RPE 6
8 reps @ RPE 7×3
Objective: Build to an RPE of 7 for 8 repetitions in the Push Press for 3 sets of 8 repetitions. Stand in the front rack position with legs extended and under the hips. For each repetition, dip down, maintaining an upright position, and aggressively drive with the legs and press the bar straight overhead.
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:
For Time:
20-15-10-5
Hang Power Clean, 11%/85#
Box Jump, 24”/20”
50-50-50-50
Double Unders
Variation B:
For Time:
20-15-10-5
Burpee Broad Jump
Close Grip Push-Ups
200m-200m-200m-200m
Run
Workout Tip
For Variation A and B make sure to choose a rep range that you can complete in sets of 3 or fewer sets. Scale as needed.