Warm-Up
2 Rounds:
2-Minute Row at RPE 6
2-Minute Bike at RPE6
2-Minute AMRAP
6 Empty Bar RDL’s
6 Empty Bar Bent Over Rows
6 Dumbbell Snatches
Strength
1-Count Pause Deadlift
6 rep @ RPE 6
6 rep @ RPE 7
6 rep @ RPE 8 x 3
Objective: Build to an RPE of 8 for 6 repetitions in the 1-Count Pause Deadlift for 3 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:
12 Calorie Row
12 Calorie Assault Bike
24 Pull-Ups
12 Dumbbell Snatches, 50#/35#
12 Calorie Row
12 Calorie Assault Bike
12 Chest-to-Bar Pull-Ups
12 Dumbbell Snatches, 50#/35#
12 Calorie Row
12 Calorie Assault Bike
6 Bar Muscle-Ups
12 Dumbbell Snatches, 50#/35#
Variation B:
For Time:
Every Minute On The Minute for 18 Rounds
Minute 1:
20 Mountain Climbers
20 Sit-Ups
20 Mountain Climbers
Minute 2:
10 Chest Taps
10 Burpees
10 Chest Taps
Minute 3:
5 Handstand Push-Ups
5 Hand Release Push-Ups
5 Handstand Push-Ups