Warm-Up
A) 3 rounds:
30 Singles
10 Romanian Deadlifts, with an empty bar
30-second Plank
B) 3 Rounds:
15 Wall Balls
5 Burpees
5 Deadlifts, with an empty bar
Strength
Deadlift
5@ RPE 6
5@ RPE 7
5@ RPE 8×2 rounds
Here 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.
Objective: build to an RPE of 8 for 2 sets of 5 repetitions with every weight jump.
Strength Tip
Deadlift: the bar should be one inch lower. Feet are in the athletic position, hip wide apart. Load your hamstrings before you engage the first pull. Lift the bar, staying over the bar and having the weight in the middle of your foot the whole time. Once the bar passes your knee, extend your hips forward and keep pulling the bar close to your body. Repeat as needed.
Workout
Every Two Minutes x 6 rounds:
20 Double-Unders
15 Unbroken Wall Balls 20#/14#
10 Unbroken GHD Sit-Ups
Workout Tip
Double Unders: you should be able to complete each set of double-unders in 30 seconds or less.
Wall Balls and GHD Sit-Ups: should be completed in 1 unbroken set each round.