Warm-Up
A) 2 rounds:
250m Row
25 Sit-Ups
25 seconds Bar Hang
B) 3 rounds:
5 Dumbbell Deadlifts
5 Ball Slams
10 Air Squats
5 Ball Slams
Strength
Deadlift
5 reps @ RPE 6
5 reps @ RPE 7
5 reps @ RPE 8×2 rounds
Objective: build to an RPE of 8 for 5 repetitions in the Deadlift for 2 sets.
Workout
5 Rounds:
12 Dumbbell Deadlifts 50#/35#
9 Dumbbell Hang Power Cleans 50#/35#
6 Dumbbell Front Squats 50#/35#
3 Bar Muscle-Ups
AX: 35#/25#.12 Ring Rows
Workout Tip
AX – For masters athletes or novice athletes that want to move and have fun.
RX – Most athletes that have training experience and want a little push!
RX+: Competitive athletes that want a little more dose of the good stuff.
Each set of dumbbells should be completed in 2 sets or less. Bar muscle-ups should be completed in 2 sets or less. Scale repetitions or load as needed.