Warm-Up
3 Rounds:
200m Run
10 Empty Bar Romanian Deadlifts
5 Kettlebell Swings
Strength
Deadlift
3 Reps @ RPE5
3 Reps @ RPE6
3 Reps @ RPE7
3 Reps @ RPE8x2
Objective: build to an RPE of 8 for 3 repetitions in the Deadlift for 2 sets.
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:
21-15-9-15-21
Kettlebell Swing, 53#/35#
Box Jump Over, 24”/20”
Variation B
For Time:
21-15-9-15-21
Burpees
200m Run After each set of burpees.
Workout Tip
For Variation A make sure each set of kettlebell swings are completed in 2 sets or less.