Warm-Up
A) 3 Rounds:
15 Russian Swings
10 Toes-to-Bar
1-minute Row
B) 5 rounds:
10 Double-Unders
5 Air Squats
5 Romanian Deadlifts, with an empty bar
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
For Time:
30 Dumbbell Snatch, Alternating Every 5 Repetitions
30 Wall Balls 20#/14#
3 Rope Climbs
20 Dumbbell Snatch, Alternating Every 5 Repetitions
20 Wall Balls
2 Rope Climbs
10 Dumbbell Snatch, Alternating Every 5 Repetitions
20 Wall Balls
1 Rope Climb
RX+: 70#/50#
RX: 50#/35#
AX: 35#/25#
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 for sets of 5 repetitions.
Each round of wall balls should be completed in sets of 10. Scale as needed.