Warm-Up
A) 2 Rounds:
15m Bear Crawl
15 Sit-Ups
15 Ring Rows
B) 3 Rounds:
10 Russian Kettlebell Swings
10 Knee Raises
100m Row
Strength
Deadlift
8 reps @ RPE 6
8 reps @ RPE 7
8 reps @ RPE 8 x 3 sets
Strength Tip
Objective: build to an RPE of 8 for 3 sets of 8 repetitions with every weight jump.
In this set, we use 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
Capacity
90 seconds work /90 seconds rest x 5 rounds:
1 Rope Climb
10 Kettlebell Swings, 53#/35#
Max Burpees
AX: 35#/35#.
RX: as is
RX+: 70#/50#. Legless
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.
Kettlebell Swings: you should complete each set of kettlebell swings unbroken.
Rope Climb: each set of rope climb should not take more than 30 seconds to complete.