Warm-Up

3 Rounds:

200m Row

5 Sit-Ups

5 Knee Raises

10 Dumbbell RDL’s

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 AMRAP:

3 Toes-to-Bar

6 Sit-Ups

9 Burpees

Rest 2 Minutes

 

Variation B:

4 Rounds:

4 Minute Clock

400m Run

Then AMRAP:

3 V-Ups

6 Sit-Ups

9 Burpees

Rest 2 Minutes

 

Workout Tip

In both variations, in the remainder of the 4-minute clock after the run or row buy-in AMRAP the 3 movements until the time is complete.

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