Warm-Up
1 Round
400M Run
Then complete 3 rounds
10 Wall Balls, 20#/14#
5 Burpees
5 Box Jumps, 24”/20”
Strength
Deadlift
4 reps @ RPE 6
4 reps @ RPE 7
4 reps @ RPE 8 for 3 sets
Strength Tip
Here 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.
Objective: Build to an RPE of 8 for 4 repetitions in the Deadlifts for 2 sets of 4 repetitions.
Workout
Choose variation A for a workout with weights or B for bodyweight workout.
Variation A:
For Time:
800M Run
40 Kettlebell Swings, 53#/35#
40 Burpee Box Jumps, 24/20”
20 Kettlebell Swings, 53#/35#
20 Burpee Box Jumps, 24/20”
Variation B:
For Time:
800M Run
20 Wall Climb
40 Burpee
40 Sit Ups
800M Run
20 Wall Climb
20 Burpee
40 Sit Ups
Workout Tip
Make sure to scale the movements so you can complete each section in 4 sets or less. Scale as needed