Strength
Deadlift
- x 4 x 3 sets @ RPE 7
Notes
Today is deadlift day. You will take 4-6 warm up sets to build to a weight that you can manage for 3 sets of 4. The first set should leave you feeling like you could have done a few more reps. Use that weight for all 3 sets and take 2-3 minutes rest between sets. Aim to use about 3-5% more weight than last week.
Each rep should be performed with a :01 pause at lockout, controlled lower, and very light tap on the ground between reps.
Conditioning
Every 7:00 for 3 rounds:
- 21-27 Calorie Row
- 21-27 Calorie Bike Erg
- 200m Run
Notes
Our workout today is 3 rounds of rowing, biking, and running. You will begin a new round every 7-minutes and complete 3 total rounds. Your score is the sum total time from all 3 rounds.
The row, bike, and runs should all take no longer than 1:45. Adjust the target number of calories and distance accordingly.
In a bigger class, we will be running heats. A new heat will begin every 2-minutes.