10 Calorie Row
10 Walking Lunges
10 Dumbbell Deadlift
10 Dumbbell Push Press
10 Ring Rows
10 Cal Row
B) 3 Rounds starting with an empty bar and adding each round:
2 Strict Press
2 Push Press
2 Split Jerk
1 Push Press + 2 Split Jerk
Every 2 minutes x 6 rounds @ RPE 7
Objective: build to an RPE of 7 then start your timer and perform 1 set (1 push press+ 2 split jerks) every 2 minutes for 7 rounds. 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.
Push Press: start with the bar in the front rack position. Feet should be hip-width. Start the movement with a dip, with the focus being bending the knee and maintaining an upright torso. After the dip aggressively drive with the legs and as the hips extend push hard with the arms until you are at full extension.
Split Jerk: same as the push press, but after the aggressive drive with the legs, the feet will land in a split position with the arms extended.
EMOM X 12 minutes:
Alternate Stations every minute
A. 12/10 Calorie Row
B. 12 Handstand Push-Ups*
C. 12/10 Calorie Row
D. 12 Chest-to-Bar Pull-Ups
RX+: Strict Handstand Push Ups
RX: As is
AX: Dumbbell Press, strict
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
Calorie Row: you should be able to complete all the rowing portion in 40 seconds or less
Handstand Push-Ups: scale repetitions so you can complete the given set in 40 seconds or less
Chest-to-Bar Pull-Ups: scale repetitions so you can complete the given set in 40 seconds or less