Warm-Up
10 Minutes of Movement
250m Row
15 russian Swings
15 Sumo Stance RDLs
5 Burpees
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:
For Time
1000m Row
50 Kettlebell Swings, 44#/26#
25 Burpees
50 Kettlebell Swings, 44#/26#
1000m Row
Variation B:
10 Rounds
30 Mountain Climbers
3 Push Ups
6 Air Squats
6 Lunges
Workout Tip
For Variation A, make sure Kettlebell Swing Load is completed in 3 sets or less in each round.