Warm-Up
1 Round:
40 Singles
40 Mountain Climbers
20 Double Unders
20 Russian Swings
10 Sumo Stance Good Morning
10 Sumo RDL’s
Strength
Sumo Deadlifts
5 reps @ RPE 6
5 reps @ RPE 7
5 reps @ RPE 8×2
(Compare to 9.24.21) Objective: Build to an RPE of 8 for 5 repetitions in the Sumo Deadlift variation for 2 sets. For the Sumo Deadlift, athletes should have a wider stance than their conventional deadlift, and their hands inside their legs. The position should be slightly more upright. 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:
100-80-60-40-20
Double Unders
50-40-30-20-10
Kettlebell Swings, 53#/35#
Sit-Ups
Variation B:
100-80-60-40-20
Mountain Climbers
Side to Side Mountain Climbers
50-40-30-20-10
Air Squats
Sit-Ups
Workout Tip
For Variation A, make sure the Kettlebell Swing load is completed in 3 sets or less in each round.