Warm-Up
3 Rounds of:
500m Row
5 Strict Pull-Ups
10 Russian Swings
15 Sit-Ups
200m Run
Strength
Touch and Go Deadlifts
8 reps @ RPE 6
8 reps @ RPE 7×2
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 7 for 8 repetitions in the touch and go Deadlifts for 2 sets of 8 repetitions.
Workout
Choose variation A for a workout with weights or B for bodyweight workout.
Variation A:
Every 4 Minutes x4 rounds:
400m Row
20 Kettlebell Swings, 53#/35#
20 Sit-Ups
Variation B:
Every 4 Minutes x4 rounds:
400m Run
20 Down-Ups
20 Sit-Ups
Workout Tip
Make sure to scale the repetitions to have some 30 seconds or more of rest each round.