Warm-Up
2 Rounds:
400m Row
200m Run
10 Russian Swings
5 Burpee Step Ups
Strength
Deadlifts
4 reps @ RPE 6
4 reps @ RPE 7
4 reps @ RPE 8×2
Objective: Build to an RPE of 8 for 4 repetitions in the Deadlift for 2 sets. 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 bodyweight workout.
Variation A:
For Time:
4 Rounds
400m Row
20 Kettlebell Swings, 53#5#
10 Burpee Box jumps, 24”/20”
Rest 2 Minutes
Variation B:
For Time:
4 Rounds
400m Run
20 Burpee Broad Jumps
Rest 2 Minutes
Workout Tip
In Variation A, make sure repetitions are completed in unbroken sets. Scale as needed.