A) 4 Rounds of:

200m Row
Rest 30 seconds

B) 20-16-12-8
Abmat Sit-Up



Weighted Pull-Ups

1×5 Repetitions @ RPE 7
1×5 Repetitions @ RPE 8
1×5 Repetitions @ RPE 9

Strict Pull Ups

1×8 Repetitions @ RPE 7
1×8 Repetitions @ RPE 8
1×8 Repetitions @ RPE 9

Strength Tip

Objective: build to an RPE of 9 for both the weighted pull-ups and the strict pull-ups. If pull-ups are challenging for you, scale to the most difficult pulling variation for 5 repetitions and then a less difficult variation for 8 repetitions.

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.


Every 6 min x 3 rounds:

200m Row
15 Kettlebell Swings, 53#/35#
10 Box Jumps, 24”/20”
15 Kettlebell Swings, 53#/35#
200m Row

Note: make sure to have rest in between sets.

Workout Tip

Kettlebell Swings: you should choose a weight that you can complete in unbroken sets. Scale load as needed.

Box Jumps: scale to step ups if needed.

Row: you should complete each round or 200m row in 75 seconds or less. Scale as needed.

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