Warm-Up
3 Rounds:
15 Russian Swings
30 Singles
15 Sit-Ups
30 Double-Unders
15 Ring Rows
Strength
Touch and Go Deadlift
4 Reps @ RPE5
4 Reps @ RPE6
4 Reps @ RPE7
4 Reps @ RPE8x2
Note: perform all repetitions without letting go of the bar for each set. Keep tension in the hamstrings for all repetitions.
Objective: Build to an RPE of 8 for 4 repetitions in the deadlift for 2 sets.
Workout
Choose variation A for a workout with weights or B for a bodyweight workout.
Variation A
Every Minute on The Minute for 16 Rounds:
Minute 1 :
16-20 Kettlebell Swings, 53#/35#
Minute 2:
40 Double-Unders
Minute 3:
16-20 Toes-to-Bar
Minute 4:
40 Double-Unders
Variation B
Every Minute on The Minute for 16 Rounds:
Minute 1 :
8-12 Burpees
Minute 2:
40 Double-Unders
Minute 3:
16-20 V-Ups
Minute 4:
40 Double-Unders
Workout Tip
For Variation A and B make sure to have at least 20 seconds of rest in between sets. Scale repetitions as needed.