Warm-Up

A) :45 on/:15 off x 8 rounds:

Row @ RPE 8

B) 3 rounds:

10 Knee Raises
10 Russian Kettlebell Swings
10 Wall Balls

Strength

Deadlift

3 reps @ RPE 6
3 reps @ RPE 7
3 reps @ RPE 8
3 reps @ RPE 9

Then 90% of 3@ RPE9 for 3 more sets fo 3

Objective: build to an RPE of 9 for 3 repetitions in the Deadlift, then perform 3 additional sets of 3 repetitions at 90% of your 3@ RPE9 of the day!

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.

Workout

3 Rounds for Time:

20 Calorie Row
20 Toes to Bar
20 Wall Balls 20#/14#
20 Kettlebell Swings 70#/53#

AX: 53#/35#
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.

Toes-to-Bar: scale to knee raises if needed, or complete as many toes to bar as possible in a one minute window, then move on to the next section.

Wall Balls, Kettlebells: complete each round in 2 sets or less, scale load as needed.

Leave a comment

Your email address will not be published. Required fields are marked *