Warm-Up
2 Rounds:
200m Run
200m Row
20 Russian Swings
10 Deadlifts with an Empty Bar.
Strength
Deadlift
5 rep @ RPE 6
5 rep @ RPE 7
5 rep @ RPE 8×1
Objective: Build an RPE of 8 for 5 repetitions in the deadlifts for one set of 5 repetitions.
In this set, 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.
In this set, 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.
Workout
Choose variation A for a workout with weights or B for a bodyweight workout.
Variation A:
Every 4 Minutes x 3
200M Row
200M Run
20 Kettlebell Swings, 53#/35#
Variation B:
Every 4 Minutes x 3
400M Run
20 One-legged Squats
10 V-Ups
Workout Tip
For both variations make sure to have rest in each 4-minute window. Scale repetitions as needed.