Warm-Up
2 Rounds:
400m Run
20 Ring Rows
10 Step Ups
5 Burpees
10 Good Mornings with an empty barbell
10 Step Ups
20 Ring Rows
Strength
Touch and Go Deadlift
6 Reps @ RPE5
6 Reps @ RPE6
6 Reps @ RPE7
6 Reps @ RPE8x2
Note: perform all repetitions without letting go of the bar for each set. Keep tension in the hamstrings for all repetitions.
Objective: Build to an RPE of 8 for 6 repetitions in the deadlift 2 sets.
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Workout
Choose variation A for a workout with weights or B for a bodyweight workout.
Variation A
Every 3 Minutes x6, Alternating Station A and Station B
Station A:
2 Rope Climbs
20 Burpee Box Jumps, 24”/20”
Station B:
400m Run
Variation B
Every 3 Minutes x6, Alternating Station A and Station B
Station A:
10 Burpees
1 Minute Plank Hold
10 Burpees
Station B:
400m Run
Workout Tip
For Variation A and B make sure to have 30-60 seconds of rest each round. Scale movements and load as needed. Each rope climb can be scaled to 3 strict pull-ups or 6 Kipping Pull-Ups.