At 70% of max intensity (or 7 RPE), complete 5 rounds for time of:

100 rope jumps
10 single leg sit-stands (R)
10 single leg sit-stands (L)
20 high band pull M/H
20 OH BB push press 45/65
20 V-ups

Post time to comments.


Why 70% of max capacity?  

It is not reasonable to imagine that your body can perform workouts at high intensity indefinitely.  There are times when it is beneficial to slow down a little.  Remember, you only increase health and fitness AFTER you have recovered from your workouts.  With many of the workouts we do, it may take days to recover fully.  If we stack a couple of those intense workouts on top of one another, it will take even more time.  It seems like the only way recover, then, is to take a couple days off.  The thing is, a day or two off may not be completely necessary.  Sometimes just throttling back a little during your next workout is enough of a break for your body to catch up.  This provides the added benefits of both; a small break for your body AND an extra workout.  Cool.

When throttling back, we suggest using the RPE scale (pictured below) as a gauge of your effort.  We find it superior to using heart rate as HR may not always apply (as on heavy lifting days).  We also find it comparable (but much less work) to calculating 70% of weight, rounds, reps and etc.  To do these calculations you would need a good starting point.  This means performing several mock sets of exercise to determine where your predicted max's are for the prescribed workloads, then doing calculations.  Not efficient.  Using the RPE scale is superior in terms of effort and at least equal in terms of benefit. 


Indoor Cycling Class is this Saturday from 10-12 at GPP HQ. Bring your own bike and trainer. The cost is $8 per person. We will not have the computrainers available to rent until January so if you have a trainer that you would be willing to let someone borrow or are in need of a trainer to use, please email me at and I will try to help you coordinate that.