Warm-Up
3 Rounds:
1-minute Bike at RPE 6
Then,
3 Close Grip Push-Ups
3 Strict Pull-Ups
6 Knee Raises
6 Burpees
Strength
Deadlift
5 Reps @ RPE 5
5 Reps @ RPE 6
5 Reps @ RPE 7
5 Reps @ RPE 8 x 1
Objective: build to an RPE of 8 for 5 repetitions in the Deadlift for 1 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:
Every 2 Minutes for 6 Rounds, alternating between Station A and Station B.
Station A.
400m Run
Station B.
3 Rounds:
20 Double Unders
10 Push Presses, 95#/65#
5 Toes-To-Bar
Variation B:
Every 2 Minutes for 6 Rounds, alternating between Station A and Station B.
Station A.
400m Run
Station B.
3 Rounds:
30-Second Plank Hold
15 Sit-Ups
Workout Tip
For both variations make sure to have rest in each 2-minute window. Scale repetitions or load as needed to achieve 15 seconds of rest or more in each station.