Warm-Up
2 Rounds:
200m Run
10 Down-Ups
10 Kettlebell Swings
10 Box Jumps
Strength
Deadlift
5 rep @ RPE 6
5 rep @ RPE 7×2
Objective: Build to an RPE of 7 for 5 repetitions in the Deadlift for 2 sets of 5 repetitions.
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:
3 Rounds
14 Kettlebell Swings, 53#/35#
200m Run
+
3 Rounds
14 Box Jumps, 24”/20”
200m Run
Variation B:
For time:
3 Rounds
14 Burpees
200m Run
+
3 Rounds
14 Broad Jumps
200m Run
Workout Tip
For variation A and B, make sure to finish the first set of 3 rounds, before going to the next set of 3 rounds.