Warm-Up
A) 1 Round:
2min Row
30 sec Rest
1:30 min Row
30 sec Rest
1 min Row
30 sec Rest
30 sec Row
B) 3 Rounds:
3 Pull-Ups
6 Dumbbell Deadlifts
8 Step-Ups, on a box
Strength
Back Squat
8 @ RPE 6
8 @ RPE 7
8 @ RPE 8×3 sets
Strength Tip
Objective: build to an RPE of 8 for 3 sets of 8 repetitions with every weight jump.
Back Squats: keep your midsection tight and send your butt slightly back and down. Avoid letting your back round, maintain thoracic extension and only squat as low as proper form allows. Weight should be in the middle of your foot as you reach the bottom – and as you come up from the bottom of the squat.
In this set, we use 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
For Time:
30 Calorie Row
30 Dumbbell Deadlifts 50#/35#
30 Dumbbell Lunges 50#/35#
30 Calorie Row
20 Dumbbell Deadlifts 50#/35#
20 Dumbbell Lunges 50#/35#
30 Calorie Row
10 Dumbbell Deadlifts 50#/35#
10 Dumbbell Lunges 50#/35#
Workout Tip.
Row: every 30 calories should not take you more than 3 minutes to complete.
Dumbbell Movements: you should be able to complete each set or dumbbell movements in sets of 4 or more, scale load as needed to make this happen.