Warm-Up
1 Round:
3-minute Row at RPE6
Then,
10 Dumbbell Deadlifts
5 Burpees
10 Dumbbell Power Cleans
5 Burpees
10 RDLs – with an empty bar
Strength
Deadlift
3 Reps @ RPE 5
3 Reps @ RPE 6
3 Reps @ RPE 7
3 Reps @ RPE 8
3 Reps @ RPE 9×1
Objective: build to an RPE of 9 for 3 repetitions in the Deadlift for 1 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:
3 Rounds: 4 Minute Clock
500m Row
Then, Max Rounds:
5 Dumbbell Hang Power Cleans, 50#/35#
5 Dumbbell Push Press, 50#/35#
5 Dumbbell Front Squat, 50#/35#
[Rest 2 Minutes]
Variation B:
3 Rounds: 4 Minute Clock
400m Run
Then, Max Rounds:
9 Air Squats
6 Hand Release Push-Ups
3 V-Ups
Workout Tip
For Variation A and B, once completed the Row or Run, in the remainder of the 4-minute clock, perform as many rounds of the 3 movements. Once the 4-minute clock is complete, rest 2 minutes then repeat for a total of 3 rounds.