Warm-Up
4 Rounds:
20 Jumping Jacks
10 Step Ups
10 Dumbbell Deadlifts
10 Dumbell Push Presses
10 Dumbbell Bent Over Rows
Strength
Touch-and-Go Deadlifts
5 reps @ RPE 6
5 reps @ RPE 7
5 reps @ RPE 8 x 2
Objective: Build to an RPE of 8 for 5 repetitions in the Deadlift for 2 sets. This variation of the deadlift means that the movement will be completed in an unbroken set of 5 where the bar touches the ground briefly then is lifted immediately for the next repetition.
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 a bodyweight workout.
Variation A:
12-Minute Ladder
3 Dumbbell Push Press, 50#/35#
3 Dumbbell Deadlifts, 50#/35#
3 Box Jumps, 24”20”
6 Dumbbell Push Press, 50#/35#
6 Dumbbell Deadlifts, 50#/35#
6 Box Jumps, 24”20”
9/9/9…12/12/12/…etc
Variation B:
12-Minute Ladder
2 Hand Release Push-Ups
2 Single-Legged Squats
2 Sit-Ups
4 Hand Release Push-Ups
4 Single-Legged Squats
4 Sit-Ups
6/66…8/8/8…etc
Workout Tip
For both Variations, the repetitions will increase after each round. This pattern will continue until the 12-minute clock is complete.