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.

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