Warm-Up
4 Rounds:
1-Minute Row
12 Empty Bar RDL’s
8 Air Squats
4 Burpees
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:
14 Minute AMRAP:
7 Dumbbell Hang Power Cleans, 50#/35#
7 Dumbbell Push Presses, 50#/35#
7 Dumbbell Thrusters, 50#/35#
7 Calorie Row*
*After every round add 7 more calories to the row.
Variation B:
14 Minute AMRAP:
7 V-Ups
7 Sit-Ups
14 Single Leg Squats
7 Burpees
*After every round add 7 more burpees.
Workout Tip
Make sure to add 7 more repetitions to the last movement after every completed round.