Warm-Up
10 Minutes of Movement
2 Minute on Bike at RPE 6
Then,
15 Russian Swings
5 Burpees
15 Ring Rows
Strength
Sumo Deadlifts
5 reps @ RPE 6
5 reps @ RPE 7
5 reps @ RPE 8×3
Objective: Build to an RPE of 8 for 5 repetitions in the Sumo Deadlift variation for 3 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:
30-20-10
Kettlebell Swings, 53#/35#
15-10-5
Calorie Bike
30-20-10
Pull-Ups
15-10-5
Calorie Bike
Variation B:
Every Minute on the Minute for 12 Rounds:
Odd Minutes:
Max Burpees
Even Minute Rest
Workout Tip
For Variation A, make sure the Kettlebell Swing load is completed in 3 sets or less in each round.