Warm-Up
3 Rounds:
1:00 minute row at RPE7
10 Empty bar RDLs
10 Sit-Ups
10 Wall Balls
Strength
Deadlift
5 Reps @ RPE5
5 Reps @ RPE6
5 Reps @ RPE7
5 Reps @ RPE8x2
Objective: build to an RPE of 8 for 5 repetitions in the Deadlift for 2 sets.
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
Every 3 Minutes for 4 Rounds:
20 Wall Balls, 20#/14#
15 Calorie Row
10 Toes to Bar
Variation B
Every 3 Minutes for 4 Rounds:
20 Walking Lunges
200m Run
20 V-Ups
Workout Tip
For both variations make sure to have at least 30 seconds of rest in each 3-minute interval. Scale as needed.