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