Warm-Up
A) 4 rounds:
1 Minute Row at RPE 6
30 seconds Row at RPE 9
B) 2 Rounds:
10 Deadlift, with an empty bar
10 Ring Rows
10 Push-Ups
Strength
Deadlift
5 reps @ RPE 6
5 reps @ RPE 7
5 reps @ RPE 8
5 reps @ RPE 9
Then 90% of 5@ RPE9 for 2 more sets
Strength Tip
In this set, 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 9 for 5 repetitions in the Deadlift, then perform 2 additional sets of 5 repetitions at 90% of your 5@ RPE9 of the day!
Workout
5 Rounds:
12 Dumbbell Deadlifts 50#/35#
9 Dumbbell Hang Power Cleans 50#/35#
6 Dumbbell Front Squats 50#/35#
3 Ring Muscle-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.
Each round should not take you more than 3 minutes to complete, scale load as needed.