Warm-Up
5 Minutes:
10 Calorie Bike
200M Run
4 Burpees
After you have completed the 5 min, complete 3 rounds of the following with an empty bar:
8 Good Mornings
4 Back Squats
Strength
Deadlift
4 reps @ RPE 6
4 reps @ RPE 7
4 reps @ RPE 8 for 3 sets
Strength Tip
Here 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.
Objective: Build to an RPE of 8 for 4 repetitions in the Deadlifts for 3 sets of 4 repetitions.
Workout
Choose variation A for a workout with weights or B for bodyweight workout.
Variation A:
Every 3 Minutes For 4 Rounds:
20 Kettlebell Swings, 53#/35#
20 Bike
Variation B:
Every 3 Minutes For 4 Rounds:
20 Hand Release Burpees
200m Run
Workout Tip
Make sure to scale the movements so you have 20 to 30 seconds of rest each round.