Warm-Up
3 Rounds:
200m Run
20 Russian Swings
20 Step-Ups on a 24inch box
Strength
Touch and Go Deadlifts
6 reps @ RPE 6
6 reps @ RPE 7×4
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 6 repetitions in the touch and go Deadlifts for 4 sets of 6 repetitions.
Workout
Choose variation A for a workout with weights or B for bodyweight workout.
Variation A:
For Time:
800m Run
40 Kettlebell Swings, 53#/35#
20 High Box Jumps, 30”/24”
40 Kettlebell Swings, 53#/35#
800m Run
Variation B:
Every Minute on the Minute for 10 rounds:
Odd Minutes:
10-15 Burpees
Even Minute:
200m Run
Workout Tip
For Variation A, make sure to choose a weight that you can complete in unbroken sets of 5 repetitions and that in each minute round you should have 10-15 seconds of rest.
For Variation B, make sure to have 15 seconds of rest each round. Scale repetitions as needed.