Warm-Up
1 Round:
800m Jog
Then,
2 Rounds:
14 Russian Swings
7 Burpees
14 Good Mornings, with an empty bar
Strength
Deadlift
5 Reps @ RPE5
5 Reps @ RPE6
5 Reps @ RPE7
5 Reps @ RPE8x2
Objective: build to an RPE of 8 for 5 repetitions in the Deadlift for 2 sets.
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
20-Minute Clock:
400m Run
20 Kettlebell Swings, 53#;35#
10 Burpees
– 1 Minute Rest
Variation B
20-Minute Clock:
400m Run
1 Minute Plank Hold
1 Minute Sit-Ups
– 1 Minute Rest
Workout Tip
For both variations make sure each round of kettlebell swings is completed in 2 sets or less. Keep a continuing running clock, with your rest time incorporated in the overall 20 minutes.