A) 3 rounds:

30 Singles
200m Row
10 Ring Rows

B) 2 Rounds:

40 Plank Hold
20 rest
40 Kettlebell Swings
20 rest
40 Cal Bike
20 rest



3 @ RPE 6
3 @ RPE 7
3 @ RPE 8 x 2 sets

Objective: build to an RPE of 8 for 2 sets of 3 repetitions with every weight jump.

Strength Tip

In this set, we use 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.



For Time:

40 Calorie Bike
30 GHD Sit-Ups
20 Burpees
10 Thrusters
20 Burpees
30 GHD Sit-Ups
40 Calorie Bike

RX: 135#/95#
AX: 95#/65#

Workout Tip

AX – for masters athletes or novice athletes that want to move and have fun.
RX – most athletes that have training experience and want a little push!
RX+ – competitive athletes that want a little more dose of the good stuff.

Bike: you should not take more than 4 minutes to complete the calories on the bike.

GHD: Scale to toes-to-bar if you do not have access to a GHD machine.

Thrusters: this should be a challenging load, scale to a load that you can complete all 10 repetitions in 2 minutes or less.

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