Warm-Up
5 Rounds: On the Bike
:40 RPE 6
:20 RPE 8
Then,
3 Rounds: With an Empty Bar
5 Snatch Grip RDL’s
5 Snatch Grip Bent Over Rows
Strength
Snatch Grip Deadlift
5 reps @ RPE 5
5 reps @ RPE 6
5 reps @ RPE 7
5 reps @ RPE 8
Objective: Build to an RPE of 8 for 5 repetitions in the Snatch Grip Deadlift for 1 set.
This variation of the deadlift means that the hand position will be the same as your snatch lift.
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:
Every Minute on the Minute for 12 Rounds:
Minute 1:
10 Dumbbell Deadlifts, 40#/25#
10 Dumbbell Reverse Lunges, 40#/25#
Minute 2:
12/9 Calorie Bike
Variation B:
Every Minute on the Minute for 12 Rounds:
Minute 1:
10 Down Ups
10 Reverse Lunges
Minute 2:
45-Second Plank Hold
Workout Tip
For Variation A and B, make sure to have at least 15 seconds of rest in each station.