Warm-Up
A) 3 Rounds:
15 Russian Kettlebell Swings
10 Dumbbell Snatches
5 Ball Slams
B) 5 Rounds:
10 Single-Unders
10 Double-Unders
10 Sit-Ups
10 Knee Raises
Strength
Deadlift
3@ RPE 6
3@ RPE 7
3@ RPE 8×3 sets
Objective: build to an RPE of 8 for 3 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
10 Rounds of:
5 Dumbbell Deadlifts 50#/35#
5 Dumbbell Power Cleans 50#/35#
20 Double-Unders
Workout Tip
Dumbbell Movements: each round of dumbbell movements should be completed in unbroken sets. Scale as needed.
Double-Unders: you should not take more than 30 seconds on this station, scale to 40 singles if needed.