Warm-Up

3 Rounds:

200m Run

20 Russian Swings

20 Step-Ups on a 24inch box

Strength

Touch and Go Deadlifts

6 reps @ RPE 6

6 reps @ RPE 7×4

Strength Tip

Here 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.

Objective: Build to an RPE of 7 for 6 repetitions in the touch and go Deadlifts for 4 sets of 6 repetitions.

Workout

Choose variation A for a workout with weights or B for bodyweight workout.

Variation A:

For Time:

800m Run

40 Kettlebell Swings, 53#/35#

20 High Box Jumps, 30”/24”

40 Kettlebell Swings, 53#/35#

800m Run

Variation B:

Every Minute on the Minute for 10 rounds:

Odd Minutes:

10-15 Burpees

Even Minute:

200m Run

Workout Tip

For Variation A, make sure to choose a weight that you can complete in unbroken sets of 5 repetitions and that in each minute round you should have 10-15 seconds of rest.
For Variation B, make sure to have 15 seconds of rest each round. Scale repetitions as needed.

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