Warm-Up
4 Rounds:
12 Step Ups – On A Box
12 Russian Swings
12 Ring Rows
12 Wall Balls
Strength
Romanian Deadlifts
6 Reps @ RPE 6
6 Reps @ RPE 7
6 Reps @ RPE 8×1
Objective: Build to an RPE of 8 for 6 repetitions in the Romanian Deadlift. No Back offs.
Workout
Choose variation A for a workout with weights or B for bodyweight workout.
Variation A:
3 Rounds of Both Stations:
A.
3 Minute Clock:
20 Kettlebell Swings, 53#/25#
Max Box Jumps, 24”20”
90 Second Rest
B.
3 Minute Clock:
20 Pull-Ups
Max Wall Balls, 20#/14#
Variation B:
3 Rounds of Both Stations:
A.
3 Minute Clock:
20 Burpees, 53#/25#
Max Single-Leg Squats
90 Second Rest
B.
3 Minute Clock:
200m run
Max Close Grip Push Ups, 20#/14#
Workout Tip
For each variation, complete the 20 repetitions buy-in in 1 minute or less. Scale movement as needed.