Warm-Up
3-Minutes Rowing at RPE6
Then,
3 Rounds:
10 Wall Balls
10 Hang Dumbbell Snatches – Light Weight
Then,
1-Minutes Rowing at RPE6
Strength
1-Count Pause Deadlifts
4 reps @ RPE 6
4 reps @ RPE 7
4 reps @ RPE 8
Objective: Build to an RPE of 8 for 4 repetitions in the Deadlift for 1 set.
This variation of the deadlift means that the bar will be lifted and paused 1 in off the floor for a 1 count pause.
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 bodyweight workout.
Variation A:
4 Rounds: 4-Minute Clock
500m Row
Then, Max AMRAP:
10 Dumbbell Snatches, 50#/35#
10 Wall Balls, 20”/14#
Rest 2 Minutes
Variation B:
4 Rounds: 4-Minute Clock
400m Run
Then, Max AMRAP:
5 Push-Ups
10 Sit-Ups
15 Air Squats
Rest 2 Minutes
Workout Tip
For both variations, complete the buy-in movement (500m Row for variation A and 400m Run for variation B) then in the remainder of that time AMRAP the 2 movements listed until the 4-minute clock is complete.