Warm-Up
2-Minute on the Bike
Then, 3 Rounds:
12 Russian Swings
6 Strict Pull-Ups
12 Romanian Deadlifts – With an Empty Bar
6 Burpees
Strength
Romanian Deadlifts
6 Reps @ RPE 6
6 Reps @ RPE 7
6 Reps @ RPE 8
Then take 85% of your 6 @ RPE 8 weight and perform 6 repetitions every minute on the minute for 3 rounds.
Objective: Build to an RPE of 8 for 6 repetitions in the Romanian Deadlift, then take 15% off that load and perform 3 repetitions every minute on the minute with that load. Example (Build to 100lbs for a 6 rep at RPE 8. Then perform 85lbs for 4 repetitions every minute on the minute for 3 rounds.
Workout
Choose variation A for a workout with weights or B for bodyweight workout.
Variation A:
16 Minute AMRAP:
16 Kettlebell Swings, 53#/35#
8 Burpees
16 Calorie Bike
8 Burpees
Variation B:
16 Minute AMRAP:
16 Handstand Push-Ups
8 Burpees
32 Walking Lunges
8 Burpees
Workout Tip
For Variation A, choose a load for the kettlebell swings that you can complete in 2 sets or less. Load should be moderate.