Warm-Up

4 Rounds:

1 Minute Row

12 Empty Bar RDL’s

8 Air Squats

4 Burpees

 

Strength

1 Count Pause Deadlifts

4 reps @ RPE 6

4 reps @ RPE 7

4 reps @ RPE 8

Objective: Build to an RPE of 8 for 4 repetitions in the Deadlift for 1 set. This variation of the deadlift means that the bar will be lifted and paused 1 in off the floor for a 1 count pause. 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:

14 Minute AMRAP:

7 Dumbbell Hang Power Cleans, 50#/35#

7 Dumbbell Push Presses, 50#/35#

7 Dumbbell Thrusters, 50#/35#

7 Calorie Row*

*After every round add 7 more calories to the Row. 

 

Variation B:

14 Minute AMRAP:

7 V-Ups

7 Sit-Ups

14 Single-Leg Squats

7 Burpees

*After every round add 7 more Burpees.

 

Workout Tip

Make sure to add 7 more repetitions to the last movement after every completed round.

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