Warm-Up

A) 3 rounds:

15m High Knees
15m Butt Kickers
5 Burpees
10 Step-Ups
10 Knee Raises

B) 3 rounds with an empty bar:

10 Romanian Deadlifts
10 Bent-Over Rows
10 Back Extensions

Strength

Deadlifts

4 reps @ RPE 6
4 reps @ RPE 7
4 reps @ RPE 8
4 reps @ RPE 9
1×4 @ -8% of 4@ RPE 9

Strength Tip

Objective: build to an RPE of 9 for 4 repetitions for 1 sett in the Conventional Deadlift.After the 4@ RPE9, perform 1 additional set of 4 at 10% less than 4@ RPE 9 weight.

You will deadlift the bar as usual, but, on the descent, control the weight for a 3-second count. Wait one second when the bar is on the ground, and repeat for a total of 5 repetitions.

Workout

16-14-12-10:

Dumbbell Deadlifts, 50#/35#
Dumbbell Push Press, 50#/35#
Box Jumps, 24”/20”

8-7-6-5:

Bar Muscle-Ups

Workout Tip

Each set of dumbbell movements should be completed in 2 sets or less. Scale as needed.

Home Variation

EMOMx14 min:

Odd: Max Burpees
Even: Rest

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