Warm-Up
400m Run
Then,
[3 Rounds]
20 Lunges
10 Dumbbell RDL’s
10 Sit-Ups
Strength
1-Count Pause Deadlift
6 rep @ RPE 6
6 rep @ RPE 7
6 rep @ RPE 8×2
Objective: Build to an RPE of 8 for 6 repetitions in the 1-Count Pause Deadlift for 2 sets of 6 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.
We will define the location of the pause 1 inch off the ground. The pause will be for 1 second for each repetition.
Workout
Choose variation A for a workout with weights or B for a bodyweight workout.
Variation A:
For Time:
30 Kettlebell Swings, 53#/35#
30 Kettlebell Lunges, 53#/35#
30 Calorie Row
20 Kettlebell Swings
20 Kettlebell Lunges
20 Calorie Row
10 Kettlebell Swings
10 Kettlebell Lunges
10 Calorie Row
Variation B:
For Time:
30-20-10
Burpees
30-30-30
Sit-Ups
400m Run After Each Round
Workout Tip
For Variation A, Lunges are only with one kettlebell held in front of the chest.