Warm-Up
A)
15 Russian Swings
15m Bear Crawl
15m Crab Walk
15 Ball Slams
B) 4 Rounds:
5 Push-Ups
10 Cal Row
Strength
Deadlift
5 reps @ RPE 6
5 reps @ RPE 7
5 reps @ RPE 8
5 reps @ RPE 9
-90% of 5@9 for 1×5
Strength Tip
Objective: build to an RPE of 9 for 1 set of 5 repetitions with every weight jump. Then calculate 90% of your 5@9 for 1 more set of 5 repetitions.
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
For Time:
400m Run
30 Bar Dips
30 Dumbbell Deadlift 50#/35#
400m Run
20 Bar Dip
20 Dumbbell Deadlift 50#/35#
400m Run
10 Bar Dips
10 Dumbbell Deadlift 50#/35#
RX: As is
AX: 35#/25#
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.
Dumbbell Deadlift: you should choose a dumbbell weight that you can complete all the repetitions in 2 sets or less. Scale as needed.
Bar Dips: scale to push-ups if needed, or scale repetitions to complete in 4 sets or less.