Warm-Up
A) 3 Rounds:
20 Butt Kickers
10 Down-Ups
10 Russian Swings
B) 2 Rounds with an empty bar:
8 Romanian Deadlifts
8 Bent-Over Rows
8 Presses
Strength
Deadlift
4 reps @ RPE 6
4 reps @ RPE 7
4 reps @ RPE 8X2
Strength Tip
Objective: Build to an RPE of 8 for 4 repetitions in the Deadlift for 2 sets of 4 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.
Workout
Choose variation A for a workout with weights or B for bodyweight workout.
Variation A:
EMOMx16 min:
Minute 1:
2 Rounds
5 Push-Ups
10 Squats
Minute 2:
2 Rounds
5 Sit-Ups
10 Tuck-Ups
Minute 3:
2 Rounds
5 Dumbbell Push Press, 30#/40#
10 Dumbbell Deadlift, 30#/40#
Minute 4:
Rest
Variation B:
EMOMx16 min:
Minute 1:
2 Rounds
5 Push-Ups
10 Squats
Minute 2:
2 Rounds
5 Sit-Ups
10 Tuck-Ups
Minute 3:
2 Rounds
5 Pull-Ups
10 Jumping Lunges
Minute 4:
Rest
Workout Tip
Make sure you have at least 10 seconds between stations. If running out of time, scale to one round per station.