Warm-Up
3 Rounds:
200m Run
20 Russian Swings
10 Hand Release Push-Ups
5 Strict Pull-Ups
Strength
Touch and Go Deadlifts
5 reps @ RPE 6
5 reps @ RPE 7
5 reps @ RPE 8×2
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 5 repetitions in the touch and go Deadlifts for 2 sets of 5 repetitions.
Workout
Choose variation A for a workout with weights or B for bodyweight workout.
Variation A:
2 Rounds for Time:
800m Run
40 Kettlebell Swings, 53#/35#
20 Hand Release Push-Ups
10 Chest to Bar Pull-Ups
Variation B:
2 Rounds for Time:
800m Run
40 Down Ups
20 Hand Release Push-Ups
80 Mountain Climbers
Workout Tip
For Variation A, Make sure you choose a kettlebell load that you can complete in 4 sets or less.