Warm-Up
3 Rounds:
200m Run
20 Russian Swings
10 Hand Release Push-Ups
5 Strict Pull-Ups
Strength
Touch and Go Deadlifts
5 reps @ RPE 6
5 reps @ RPE 7
5 reps @ RPE 8×2
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 8 for 5 repetitions in the touch and go Deadlifts for 2 sets of 5 repetitions.
Workout
Choose variation A for a workout with weights or B for bodyweight workout.
Variation A:
For Time:
Buy-in:
400m Row
20 Toes-to-Bar
15-12-9:
Kettlebell Swings, 53#/35#
15-12-9:
Hand Release Push-Ups
15-12-9
Kettlebell Swings, 53#/35#
15-12-9
Hand Release Push Ups
Buy Out:
400m Row
20 Toes-to-Bar
Variation B:
7 Minute Plank Hold
Every time you rest, complete 1 round of the following:
40 High Knees
40 Butt Kickers
200m Run
Workout Tip
For Variation A, make sure you choose a load you can complete in unbroken sets. For Variation B, every time you rest, perform 1 round of the prescribed movements.