Warm-Up
400m Run
Then,
2 Rounds:
20 Step-Ups
15 Dumbbell RDL’s
10 Russian Swings, 53#/35#
Strength
Touch-and-Go Deadlifts
5 reps @ RPE 6
5 reps @ RPE 7
5 reps @ RPE 8 x 3
Objective: Build to an RPE of 8 for 5 repetitions in the Deadlift for 3 sets.
This variation of the deadlift means that the movement will be completed in an unbroken set of 5 where the bar touches the ground briefly then is lifted immediately for the next repetition.
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:
For Time:
800m Run
Then,
21-15-9
Kettlebell Swings, 53#/35#
Box Jumps, 24”20”
Then,
800m Run
Variation B:
For Time:
800m Run
Then,
21-15-9
Burpees
V-Ups
Then,
800m Run
Workout Tip
For Variation A, make sure to choose a Kettlebell load that you can complete in 2 sets or less. Scale load as needed.