Warm-Up
400m Run
Then,
3 Rounds:
10 Ring Rows
10 Dumbbell Deadlifts
10 Dumbbell Snatches
10 Step-Ups
Strength
Deadlift
5 rep @ RPE 6
5 rep @ RPE 7
5 rep @ RPE 8×3
Objective: Build to an RPE of 8 for 5 repetitions in the deadlifts for 3 sets of 5 repetitions.
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.
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 a bodyweight workout.
Variation A:
For Time:
2 Rounds
200m Run
2 Rope Climb
Then,
4 Rounds:
8 Power Snatches, 75#/55#
8 Burpee Box Jumps, 20″/20″
2 Rounds:
200m Run
2 Rope Climbs
Variation B:
Every Minute on the Minute x 20
Minute 1:
8-12 Burpees
Minute 2:
:30 Seconds Max Close Grip Push-Ups
Minute 3:
8-12 Burpees
Minute 4:
1-Minute Plank
Minute 5:
[Rest]
Workout Tip
For Variation A, if we do not have access to a rope climb, scale to 6 Strict Pull-Ups or 10 Kipping Pull-Ups. For Variation B, make sure to have rest in the Burpee sections of 15 seconds or more.