Warm-Up
3 Minutes Rowing at RPE 6
Then,
3 Rounds:
10 Wall Balls
10 Hang Dumbbell Snatches – Light
Then,
1 Minutes Rowing at RPE 6
Strength
1 Count Pause Deadlifts
4 reps @ RPE 6
4 reps @ RPE 7
4 reps @ RPE 8
Objective: Build to an RPE of 8 for 4 repetitions in the Deadlift for 1 set. This variation of the deadlift means that the bar will be lifted and paused 1 in off the floor for a 1 count pause. 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) than in the remainder of that time AMRAP the 2 movements listed until the 4-minute clock.