Warm-Up
1 Rounds
40 Singles
40 Mountain Climbers
20 Double Unders
20 Russian Swings
10 Sumo Stance Good Moringa
10 Sumo RDls
Strength
Sumo Deadlifts
5 reps @ RPE 6
5 reps @ RPE 7
5 reps @ RPE 8×2
Objective: Build to an RPE of 8 for 5 repetitions in the Sumo Deadlift variation for 2 sets. For the sumo deadlift athletes should have a wider stance than their conventional deadlift, and their hands inside their legs. Position should be slightly more upright.
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
100-80-60-40-20
Double Unders
50-40-30-20-10
Kettlebell Swings, 53#/35#
Sit Ups
Variation B:
100-80-60-40-20
Mountain Climbers
Side to Side Mountain Climbers
50-40-30-20-10
Air Squats
Sit Ups
Workout Tip
For Variation A, make sure kettlebell swing load is completed in 3 sets or less in each round.