Warm-Up
3 Rounds:
1 Minute on the Bike at RPE 6
Then,
10 Ring Rows
10 Dumbbell RDL’s
10 Russian Swings
Strength
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. 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:
For Time:
21-15-9
Kettlebell Swings, 70#/53#
3-2-1
Rope Climb
21-15-9
Calorie Bike
Variation B:
For Time:
21-15-9
Wide Push-Ups
30-20-10
V-Up
Burpee
Workout Tip
In Variation A, try and push yourself on the kettlebell load. Sets should be completed in 3 sets or less.