Warm-Up
200m Row
20 Romanian Deadlifts
20 Sit-Ups
200m Row
20 Step-Ups
20 Knee Raises
Strength
Romanian Deadlifts
6 Reps @ RPE6
6 Reps @ RPE7
6 Reps @ RPE8x2
Note: perform all repetitions without letting go of the bar for each set. Keep tension in the hamstrings for all repetitions. The RDL or Romaninan Deadlift starts at the top position of the deadlift with the hips open and legs flexed. The bar does not touch the ground for all 8 repetitions.
Objective: Build to an RPE of 8 for 8 repetitions in the Romaninan deadlift for 1 set.
Workout
Choose variation A for a workout with weights or B for a bodyweight workout.
Variation A
For Time:
32 Kettlebell Swings, 53#/35#
12 Box Jumps, 24”/20”
12 Toes to bar
24 Kettlebell Swings, 53#/35#
12 Box Jumps, 24”/20”
12 Toes to bar
18 Kettlebell Swings, 53#/35#
12 Box Jumps, 24”/20”
12 Toes to bar
12 Kettlebell Swings, 53#/35#
12 Box Jumps, 24”/20”
12 Toes-to-Bar
Variation B
For Time:
30 Sit-Ups
15 Push-Ups
15 Jumping Lunges
25 Sit-Ups
15 Push-Ups
15 Jumping Lunges
20 Sit-Ups
15 Push-Ups
15 Jumping Lunges
15 Sit-Ups
15 Push-Ups
15 Jumping Lunges
Workout Tips
For variation A, make sure the load on the kettlebells is moderate and you can complete each set of swings in 3 sets or less. Scale as needed.