Warm-Up
4 Rounds:
30 High Knees
30 Butt Kickers
10 Russian Swings
10 Step-Ups
5 Burpees
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 a 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
Complete the first 3 round segment before going to the next 3 round segment.