Warm-Up

10 Minutes of Movement

1 Minute on the Bike RPE @ 10

15 Russian Swings

15 Ring Rows

15 Air Squats

Strength

Romanian Deadlifts  

6 Reps @ RPE 6

6 Reps @ RPE 7

6 Reps @ RPE 8

Then take 85% of your 6@RPE8 weight and perform 6 repetitions every minute on the minute for 3 rounds. 

Objective: Build to an RPE of 8 for 6 repetitions in the Romanian  Deadlift, then take 15% off that load and perform 3 repetitions every minute on the minute with that load. Example (Build to 100lbs for a 6 rep at RPE 8. Then perform 85lbs for 4 repetitions every minute on the minute for 3 rounds. 

 

Workout

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

Variation A:

For Time:

20-16-12-8-4

Kettlebell Swings, 53#/35#

Wall Balls, 20#/14#

Pull-Ups

Calorie Bike

Variation B:

4 Rounds:

10 V-Ups

10 Tuck Ups

10 Sit-Ups

1 Minute Plank After Each Round

[1 Minute Rest]

Workout Tip

For Variation A, make sure that all movements are completed in 2 sets or less. Scale load/ reps as needed.

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