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.

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