Warm-Up
A) 2 Rounds of:
12 Step-Ups
12 Ring Rows
12 Dumbbell Snatches
1 Minute Row
B) 3 Rounds of:
15 Russian Swings
10 Ball Slams
5 Romanian Deadlifts, with an empty bar
Strength
Deadlift
5 reps @ RPE 6
5 reps @ RPE 7
5 reps @ RPE 8
5 reps @ RPE9X1
-90% of 5@9 for 2 sets x 5 reps
Strength Tip
Objective: build to an RPE of 9 for 2 sets of 5 repetitions with every weight jump. Then multiply 90% of your 5@9 for 2 more sets 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
EMOMx18 minutes, alternating:
Minute 1: 12 Box Jumps, 24″/20″
Minute 2: 12 Kettlebell Snatch, left arm, 24kg/16kg
Minute 3: 12 Chest-to-Bar Pull-Ups
Minute 4: 12 Kettlebell Snatch, right arm, 24kg/16kg
RX+:
a) 12 Box Jumps, 30”/24”
c) 2-4 Bar Muscle Ups.
RX: As is.
AX:
b) Dumbbell Snatches 35#/25#
c) 12 Kipping Pull-Ups
d) Dumbbell Snatches 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.
You should be able to complete all stations with at least 15 seconds of rest.