Warm-Up
A) 3 Rounds:
32 Double Unders
16 Russian Swings, 53#/35#
8 Push-Ups
4 Toes-to-Bar
Strength
1-Count Pause Deadlift
1 rep @ RPE 6
1 rep @ RPE 7
1 rep @ RPE 8
Objective: Build to an RPE of 8 for 1 repetition in the 1-Count Pause Deadlift.
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:
Every 2 Minutes x 8 Rounds:
Station 1:
200M Row
10 GHD Sit-Ups
Station 2:
40 Double Unders
20 Kettlebell Swings, 53#/35#
Variation B:
Every 2 Minutes x 8 Rounds:
Station 1:
400m Run
Station 2:
15 Handstand Push-Ups
30 Sit-Ups
Workout Tip
For variation A, scale Row to 150m If you need more rest.
Station 2: You should have a minimum of 00:30 seconds of rest in between stations. Scale Double Unders to 20 Doubles Unders if needed.