Warm-Up
9 Minutes of Movement
30 Singles
6 Dumbbell RDL’s
6 Dumbbell Presses
6 Box Jumps
30 Double Unders
6 Dumbbell RDL’s
6 Dumbbell Presses
6 Box Jumps
Strength
Romanian Deadlifts
6 Reps @ RPE 6
6 Reps @ RPE 7
6 Reps @ RPE 8
Then take 85% of your 6@RPE8 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:
15 Minute AMRAP:
15 Toes-to-Bar
15 Handstand Push-Ups
15 Box Jumps, 24”/20”
30 Double Unders*
- After each complete round +30 More Double Unders. Example Round 2.
15 Toes-to-Bar
15 Handstand Push-Ups
15 Box Jumps, 24”/20”
60 Double Unders*
Variation B:
15 Minute AMRAP:
15 V-Ups
15 Handstand Push-Ups
15 Broad Jumps
30 High Knees
- After each complete round +30 More High Knees. Example Round 2.
15 V-Ups
15 Handstand Push-Ups
15 Broad Jumps
60 High Knees
Workout Tip
For Variation A, Scale Toes-to-Bar to V-Ups if needed or Knee Raises. Double Unders may be scaled to 2x the Double Under repetitions for Single Unders. Scale Handstand Push-Ups to Dumbbell Strict Press.