Warm-Up
2 Rounds:
400m Run
20 Russian Swings
10 Sit-Ups
5 RDL’s
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:
Every 5 Minutes for 3 Rounds
400m Run
20 Kettlebell Swings, 53#/35#
20 GHD Sit-Ups
Variation B:
Every 5 Minutes for 3 Rounds
400m Run
15 Burpees
30 Sit-Ups
Workout Tip
In both variations make sure to have at least 30-45 seconds of rest each round. Kettlebell Swings for Variation A should be completed in unbroken sets, scale load as needed.