Warm-Up
A)
10m High Knees
10m Butt Kickers
10 Ball Slams
30 Russian Swings
10m High Knees
10m Butt Kickers
10 Ball Slams
20 Russian Swings
10m High Knees
10m Butt Kickers
10 Ball Slams
10 Russian Swings
B) 2 rounds:
10 Dumbbell Press
10 Dumbbell Power Clean
5 Toes-to-Bar
Strength
Deadlift
5 reps @ RPE 6
5 reps @ RPE 7
5 reps @ RPE 8
5 reps @ RPE 9
Strength Tip
Objective: build to an RPE of 9 for 5 repetitions in the Deadlift for 1 set.
Workout
“EMOMDAY”
Every 90 seconds x 8 rounds:
– Alternating from Station A and Station B.
Station A:
7 Burpees
7 Power Cleans 115#/85#
7 Shoulder-to-Overhead 115#/85#
Station B:
200m Run
AX: 75#/55#
RX: as is
RX+: 135#/95#
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 station should have some rest. Scale repetitions or distance to have at least 30 seconds of rest each round.