Warm-Up
A) 1 round:
500m Row
Then,
2 rounds:
5 Dumbbell Deadlifts
5 Strict Pull-Ups
10 Sit-Ups
B) 2 Rounds with an empty bar:
10 Deadlifts
10 Strict Press
10 Good Mornings
Strength
Deadlift
5@ RPE 6
5@ RPE 7
5@ RPE 8×3 rounds
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.
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.
Workout
12 Minute AMRAP:
8 Dumbbell Power Cleans 50#/35#
12 Dumbbell Deadlifts 50#/35#
16 Sit-Ups
AX:35#/25#
RX: As is
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.
All dumbbell movements should be unbroken.