Warm-Up
A) 3 rounds:
30 Singles
200m Row
10 Ring Rows
B) 2 Rounds:
40 seconds Plank hold
– 20 seconds rest
40 seconds Kettlebell Swings
– 20 seconds rest
40 seconds Cal on Bike
– 20 Rest
Strength
Deadlift
3 @ RPE 6
3 @ RPE 7
3 @ RPE 8 x 2 sets
Objective: build to an RPE of 8 for 2 sets of 3 repetitions with every weight jump.
In this set, we use 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
Capacity
Helen
For Time
3 Rounds:
400m Run
21 Kettlebell Swings, 53#/35#
12 Pull-Ups
Workout Tip
Kettlebell Swings: should be a load that you can complete in 2 sets or less.
Pull-Ups: scale to a movement that you can complete in 3 sets or less.