A) :45 on/:15 off x 8 rounds:
Row @ RPE 8
B) 3 rounds:
10 Knee Raises
10 Russian Kettlebell Swings
10 Wall Balls
3 reps @ RPE 6
3 reps @ RPE 7
3 reps @ RPE 8
3 reps @ RPE 9
Then 90% of [email protected] RPE9 for 3 more sets fo 3
Objective: build to an RPE of 9 for 3 repetitions in the Deadlift, then perform 3 additional sets of 3 repetitions at 90% of your [email protected] RPE9 of the day!
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.
3 Rounds for Time:
20 Calorie Row
20 Toes to Bar
20 Wall Balls 20#/14#
20 Kettlebell Swings 70#/53#
RX: as is
AX – For masters athletes or novice athletes that want to move and have fun.
RX – Most athletes that have training experience and want a little push!
RX+: Competitive athletes that want a little more dose of the good stuff.
Toes-to-Bar: scale to knee raises if needed, or complete as many toes to bar as possible in a one minute window, then move on to the next section.
Wall Balls, Kettlebells: complete each round in 2 sets or less, scale load as needed.