Warm-Up
8 Minutes of Movement:
200m Row
10 Dumbbell Deadlifts
10 Dumbbell Push Press
5 Toes-to-Bar
Strength
Touch and Go Deadlifts
8 reps @ RPE 6
8 reps @ RPE 7×2
Strength Tip
Here 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.
Objective: Build to an RPE of 7 for 8 repetitions in the touch and go Deadlifts for 2 sets of 8 repetitions.
Workout
Choose variation A for a workout with weights or B for bodyweight workout.
Variation A:
For Time:
50 Calorie Row
10 Rounds:
5 Dumbbell Deadlift, 50#/35#
5 Dumbbell Power Cleans, 50#/35#
5 Dumbbell Shoulder to Overhead, 50#/35#
50 Calorie Row
Variation B:
For Time:
800m Run
10 Rounds:
4 Down Ups
20 Mountain Climbers
1 Strict Handstand Push-Up
800m Run
Workout Tip
For Variation A, make sure to choose a weight that you can complete in unbroken sets of 5 repetitions.