Warm-Up
2 Rounds:
500m Row
Then,
16 Russian Swings
8 Knee Raises
4 Burpees
Strength
Deadlift
5 rep @ RPE 6
5 rep @ RPE 7
5 rep @ RPE 8×2
Objective: Build to an RPE of 8 for 5 repetitions in the deadlifts for two sets 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:
10 Minute Clock:
1000M Row
Then,
Max Rounds:
5 Hang Power Cleans, 135#/95#
5 Burpees
5 Toes-To-Bar
5 Burpees
[Rest 2 Minutes]
5 Minute Clock:
500m Row
Then,
Max Rounds:
5 Hang Power Cleans, 135#/95#
5 Burpees
5 Toes-To-Bar
5 Burpees
Variation B:
10 Minute Clock:
800m Run
Then,
Max Rounds:
5 Hand Release Push-Ups
10 Air Squats
15 Sit-Ups
[Rest 2 Minutes]
5 Minute Clock:
400m Run
Then,
Max Rounds:
5 Hand Release Push-Ups
10 Air Squats
15 Sit-Ups
Workout Tip
For both variations, after you have completed the row or run, in the remainder of that time AMRAP the 3 movements only.