Strength
Romanian Deadlifts
8 Reps @ RPE6
8 Reps @ RPE7
8 Reps @ RPE8
Note: perform all repetitions without letting go of the bar for each set. Keep tension in the hamstrings for all repetitions. The RDL or Romanian Deadlift starts at the top position of the deadlift with the hips open and legs flexed. The bar does not touch the ground for all 8 repetitions.
Objective: Build to an RPE of 8 for 8 repetitions in the Romanian deadlift for 1 set.
Workout
Choose variation A for a workout with weights or B for a bodyweight workout.
Variation A
16 Minute AMRAP:
8 Pull-Ups
16 Dumbbell Power Cleans, 50#/35#
8 Dumbbell Shoulder to Overhead, 50#/35#
16 Toes-to-Bar
8 Calorie Bike
Variation B
20 Minute AMRAP:
20 Sit-Ups
200m Run
20 Push-Ups
200m Run
20 Air Squats
200m Run
Workout Tips
For variation A, choose a set of dumbbells that are moderate and that you can complete in 2 sets or less. For scaling for the toes to bar movement, scale to knee raises or sit-ups if needed.