Warm-Up
2 Rounds:
16 Calorie Row
16 Sit-Ups
8 Dumbbell Deadlifts
8 Walking Lunges
Strength
Deadlift
5 rep @ RPE 6
5 rep @ RPE 7×3
Objective: Build to an RPE of 7 for 5 repetitions in the Deadlift for 3 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:
Every 3 Minutes for 4 Rounds
30/ 24 Calorie Row
20 Unbroken Sit-Ups
10 Unbroken DB Deadlifts 50#/35#
Variation B:
Every 3 Minutes for 4 Rounds
200m Run
20 Unbroken Sit-Ups
10 Single-Leg Squats
Workout Tip
For both variations, make sure to have 30-45 seconds of rest in each station. Scale calories or distance as needed.