Warm-Up
3 Rounds:
200m Row
5 Sit-Ups
5 Knee Raises
10 Dumbbell RDL’s
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 bodyweight workout.
Variation A:
4 Rounds:
4 Minute Clock
500m Row
Then AMRAP:
3 Toes-to-Bar
6 Sit-Ups
9 Burpees
Rest 2 Minutes
Variation B:
4 Rounds:
4 Minute Clock
400m Run
Then AMRAP:
3 V-Ups
6 Sit-Ups
9 Burpees
Rest 2 Minutes
Workout Tip
In both variations, in the remainder of the 4-minute clock after the run or row buy-in AMRAP the 3 movements until the time is complete.