Warm-Up
A) 2 Rounds:
30 High Knees
30 Butt Kickers
15 Broad Jumps
30 Double-Unders
B) 3 Rounds:
10 Romanian Deadlifts, with an empty bar
10 Bent-Over Row
5 Down-Ups
Strength
Deadlift
5 reps @ RPE 6
5 reps @ RPE 7
5 reps @ RPE 8×2
Objective: Build to an RPE of 8 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 bodyweight workout.
Variation A:
15 Minute Clock
12 Kettlebell Swings, 53#/35#
6 Goblet Squats, 53#/35#
30 Double Unders
– After each round, add 30 Double-Unders
Variation B:
15 Minute Clock
12 Air Squats
12 Sit-Ups
3 Down-Ups
– After each round, add 3 Down-Ups
Workout Tip
After each round, make sure to add more repetitions of the last movement.