Warm-Up
10 Minutes of Movement
200m Row
10 Dumbbell RDL’s
10 Dumbbell Push Presses
200m Run
Strength
Touch-and-Go Deadlifts
5 reps @ RPE 6
5 reps @ RPE 7
5 reps @ RPE 8 x 1
Objective: Build to an RPE of 8 for 5 repetitions in the Deadlift for 1 set.
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 bodyweight workout.
Variation A:
21-15-9
Dumbbell Deadlift, 50#/35#
Dumbbell Hang Power Clean, 50#/35#
Dumbbell Push Press, 50#/35#
Variation B:
21-15-9
Down Ups
Sit-Up
Jumping Squats
V-Ups
Workout Tip
For Variation A, make sure the load is moderate and sets should be completed in repetitions of 4-7 for each round. Scale as needed.