Warm-Up

1 Round:

40 Singles

40 Mountain Climbers

20 Double Unders

20 Russian Swings

10 Sumo Stance Good Morning

10 Sumo RDL’s

 

Strength

Sumo Deadlifts

5 reps @ RPE 6

5 reps @ RPE 7

5 reps @ RPE 8×2

(Compare to 9.24.21) Objective: Build to an RPE of 8 for 5 repetitions in the Sumo Deadlift variation for 2 sets. For the Sumo Deadlift, athletes should have a wider stance than their conventional deadlift, and their hands inside their legs. The position should be slightly more upright. 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:

For Time:

100-80-60-40-20

Double Unders

50-40-30-20-10

Kettlebell Swings, 53#/35#

Sit-Ups

 

Variation B:

100-80-60-40-20

Mountain Climbers

Side to Side Mountain Climbers

50-40-30-20-10

Air Squats

Sit-Ups

 

Workout Tip

For Variation A, make sure the Kettlebell Swing load is completed in 3 sets or less in each round.

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