Warm-Up
2 Minutes of Rowing at RPE 6
Then,
3 Rounds:
8 Tempo Air Squats (3 Second on the count down)
8 Hang Dumbbell Snatches – Lite
Then,
1 Minute of Rowing at RPE 6
Strength
Touch-and-Go Deadlifts
5 reps @ RPE 6
5 reps @ RPE 7
5 reps @ RPE 8 x 3
Objective: Build to an RPE of 8 for 5 repetitions in the Deadlift for 3 sets.
This variation of the Deadlift means that the movement will be completed in an unbroken set of 5 where the bar touches the ground briefly then is lifted immediately for the next repetition.
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
Choose variation A for a workout with weights or B for a bodyweight workout.
Variation A:
4 Rounds:
4-Minute Clock:
500m Row
Then,
Max AMRAP:
10 Dumbbell Snatches, 50#/35#
10 Wall balls, 20”/14#
Rest 2 Minutes
Variation B:
4 Rounds:
4-Minute Clock:
400m Run
Then,
Max AMRAP:
5 Push-Ups
10 Sit-Ups
15 Air Squats
[Rest 2 Minutes]
Workout Tip
For both Variations, complete the buy-in movement (500m row for Variation A and 400m run for Variation B) then in the remainder of that time amrap the 2 movements listed until the 4-minute clock is complete. Rest and Repeat.