Warm-Up
A) 2 rounds:
15 Russian Swings
15 Romanian Deadlifts, with kettlebell
15 Ring Rows
200m Run
B) 3 Rounds:
8 Step-Ups
8 Dumbbell Deadlifts
8 Dumbbell Push Press
Strength
Deadlift
5@ RPE 6
5@ RPE 7
5@ RPE 8×3 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 3 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
“EMOMDAY”
Every 75 seconds x 8 rounds:
Round 1:
200M Run
Round 2:
4 Power Snatches
8 Box Jumps, 24”/20”
4 Power Snatches
– alternate round 1 and 2 every 75 seconds until each round is completed 4 times.
AX:75#/55#
RX: 95#/65#
RX+: 115#/75#
Workout Tip
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 of the good stuff.
Each section should take 60 seconds or less to complete. Scale as needed, in order to get some rest in each station.