Warm-Up
A) 3 Rounds:
10 Calories Bike
200m Run
20 Ring Rows
B) 2 Rounds with an empty bar:
8 Romanian Deadlifts
8 Bent-Over Row
8 Good Mornings
8 Strict Press
Strength
Deadlift
4 reps @ RPE 6
4 reps @ RPE 7
4 reps @ RPE 8X2
Objective: Build to an RPE of 8 for 4 repetitions in the Deadlift for 2 sets of 4 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:
EMOMx20 min:
Minute 1: 10/8 Calorie Bike
Minute 2: 15 Pull-Ups
Minute 3: 20 Kettlebell Swings, 53#/35#
Minute 4: 25 Air Squat
Variation B:
EMOMx20 min:
Minute 1: 200m Run
Minute 2: 15 Pull-Ups
Minute 3: 20 Down-Ups
Minute 4: 25 Air Squat
Workout Tip
Make sure you have at least 15 seconds between stations. Scale pull-ups down if needed or scale to strict if kipping pull-ups are easy.