Warm-Up
400m Run
Then,
3 Rounds:
10 Ring Rows
10 Dumbbell Deadlifts
10 Dumbbell Snatches
10 Step-Ups
Strength
1-Count Pause Deadlift
8 rep @ RPE 6
8 rep @ RPE 7
8 rep @ RPE 8
Objective: Build to an RPE of 8 for 8 repetitions in the 1-Count Pause Deadlift for 1 set of 8 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.
We will define the location of the pause 1 inch off the ground. The pause will be for 1 second for each repetition.
Workout
Choose variation A for a workout with weights or B for a bodyweight workout.
Variation A:
For Time:
8 Minute AMRAP:
8 Calorie Row
8 Handstand Push-Ups
{2 Minute Rest}
8 Minute AMRAP:
8 DB Snatches, 50#/35#
8 Wall Balls, 20#/ 14#
Variation B:
Every Minute on the Minute x 20:
Minute 1:
8-12 Burpees
Minute 2:
:30 Second Max One-Legged Squats
Minute 3:
8-12 Burpees
Minute 4:
1-Minute Max Plank
Minute 5:
{Rest}
Workout Tip
For Variation A, make sure to choose a load that you can complete in unbroken sets of 8 for the whole 8 minutes.