Warm-Up
A) 3 rounds:
10m High Knees
10m Butt Kickers
10m Broad Jump
30 Second Plank
B) 3 Rounds:
15 Russian Swings
15 Air Squats
15 Strict Press with DB
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
Alternate Station A and Station B for a total of 3 rounds each. The score is Max Burpees and Sit-Ups combined.
A. 2 Minute Clock:
12 Dumbbell Deadlifts, 50#/35#
9 Dumbbell Hang Power Cleans, 50#/35#
6 Dumbbell Shoulder-to-Overhead, 50#/35#
3 Dumbbell Front Squats, 50#/35#
Max Sit Ups
– 1 Minute Rest
B. 2 Minute Clock:
200m Run
Max Burpees
– 1 Minute Rest
Workout Tip
Station A: the dumbbell movements should not take you more than 1 minute to complete. Scale load as needed.
Station B: The run should not take you more than 1 minute to complete, scale distance as needed.