Warm-Up
A) 400m Run
Then,
2 rounds:
10 Russian Swings
5 Burpees
B) 2 Rounds:
10 Empty Bar Deadlift
20 Double-Unders
20 Ring Rows
Strength
Deadlift
2 reps @ RPE 6
2 reps @ RPE 7
2 reps @ RPE 8
2 reps @ RPE 9
Objective: build to an RPE of 9 for 2 repetitions in the Deadlift.
In this set, 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
Every 3 Minutes for 6 rounds:
A.
400m Row
Max Double-Unders
B.
400m Run
Max Rounds
3 Pull-Ups
6 Jumping Lunges
Workout Tip
Station A: the row should not take more than 2 minutes to complete.
Station B: the run should not take you more than 2 minutes to complete.