Warm-Up
5 Minutes of Quality
8 Calorie Row
8 Sit-Ups
8 Dumbbell Power Cleans Right
8 Dumbbell Power Cleans Left
16 Seconds Handstand Hold
After you have completed all 3 rounds complete 3 rounds of the following with an empty bar:
5 Hang Power Cleans
5 Hang Squat Cleans
5 Front Squats
Strength
1 Power Clean + 1 Squat Clean
1 Set @ RPE 8
Then take 85% of your RPE 8 of the day and complete the following:
1 Set Every Minute on the Minute for 5 Rounds.
Strength Tip
Here 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:
Every 3 Minutes for 5 Rounds
7-14 Calorie Bike
7-14 Handstand Push-Ups
7-14 GHD Sit-Ups
Variation B:
Every 3 Minutes for 5 Rounds
200m Run
7-14 Handstand Push-Ups
14-21 V Ups
Workout Tip
In Variation A and B, make that the movements can be completed in unbroken sets. Scale load or movements as needed. Make sure to have 30 seconds of rest each interval.