Warm-Up
2 Rounds:
400m Run
20 Russian Swings
10 Broad Jumps
5 Strict Pull-Ups
Strength
Deadlift
4 reps @ RPE 6
4 reps @ RPE 7
4 reps @ RPE 8 for 2 sets
Strength Tip
Here 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.
Objective: Build to an RPE of 8 for 4 repetitions in the Deadlift for 2 sets of 4 repetitions.
Workout
Choose variation A for a workout with weights or B for bodyweight workout.
Variation A:
For time:
40 Kettlebell Swings, 53#/35#
20 Calorie Row
10 Box Jumps, 24”/20”
30 Kettlebell Swings, 53#/35#
20 Calorie Row
10 Box Jumps, 24”/20”
20 Kettlebell Swings, 53#/35#
20 Calorie Row
10 Box Jumps, 24”/20”
10 Kettlebell Swings, 53#/35#
20 Calorie Row
10 Box Jumps, 24”/20”
Variation B:
For time:
800m Run
40 Handstand Push-Ups
20 Sit-Ups
800m Run
20 Handstand Push-Ups
20 Sit-Ups
800m Run
10 Handstand Push-Ups
20 Sit-Ups
Workout Tip
Only the first movement will diminish in repetitions. All other movements will be at the same repetitions.