Warm-Up
2 Rounds
200m Run
200m Row
10 Russian Swings
10 RDLs with an empty bar
Strength
Sumo Deadlifts
5 reps @ RPE 6
5 reps @ RPE 7
5 reps @ RPE 8×2
Objective: Build to an RPE of 8 for 5 repetitions in the Sumo Deadlift variation for 2 sets. For the sumo deadlift athletes should have a wider stance than their conventional deadlift, and their hands inside their legs. Position should be slightly more upright.
In this set, 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 bodyweight workout.
Variation A:
Every 4 Minutes for 4 Rounds
200m Row
200m Run
20 Kettlebell Swings, 53#/35#
Variation B:
Every 4 Minutes for 4 Rounds
20 Single leg Squats
200m Run
20 Push Ups
Workout Tip
For Variation A, and B make sure that movements feel comfortable being completed in 2 sets or less. Scale load or repetitions as needed.