Warm-Up
3 Rounds:
200m Run
20 Singles
20 Double Unders
10 Empty Bar RDL’s
Strength
Touch and Go Deadlift
2 Reps @ RPE 5
2 Reps @ RPE 6
2 Reps @ RPE 7
2 Reps @ RPE 8×1
Note: Perform all repetitions without letting go of the bar for each set. Keep tension in the hamstrings for all repetitions.
Objective: Build to an RPE of 8 for 2 repetitions in the deadlift for 1 set.
Workout
Choose variation A for a workout with weights or B for bodyweight workout.
Variation A:
Every Minute on the Minute For 12 Rounds:
Minute 1: 200m Run
Minute 2: 40 Double Unders
Minute 3: 8 Hang Power Cleans, 155#/105#
Variation B:
Every Minute on the Minute For 12 Rounds:
Minute 1: 200m Run
Minute 2: :40 Plank
Minute 3: 8 Burpee Broad Jumps
Workout Tip
For Variation A and B, make sure to have at least 00:15 seconds of rest in each round. Scale repetitions as needed.