Warm-Up
3 Rounds
200m Run
10 Down Ups
10 Kettlebell Swings
10 Air Squats
Strength
Touch and Go Deadlifts
8 reps @ RPE 6
8 reps @ RPE 7×3
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 3 sets of 8 repetitions.
Workout
Choose variation A for a workout with weights or B for bodyweight workout.
Variation A:
Every Minute on the Minute for 10 rounds
Odd Minutes:
5 Burpees Over-the-Bar
5 Front Squats, 95#/65#
5 Burpees Over-the-Bar
Even Minutes:
5 Burpees Over-the-Bar
5 Push Presses, 95#/65#
5 Burpees Over the Bar
Variation B:
Every Minute on the Minute for 10 rounds
Odd Minutes:
10-15 Burpees
Even Minutes:
200m Run
Workout Tip
For Variation A, make sure to choose a weight that you can complete in unbroken sets of 5 repetition and that in each minute round you should have 10-15 seconds of rest.
For Variation B, make sure to have 15 seconds of rest each round. Scale repetitions as needed.