RPE 1-3 || This should be a weight that an athlete can move with ease throughout the intended rep range.RPE 4-5 || This is a weight that provides a moderate amount of resistance but the athlete feels like they could double the intended rep range with the weight they choseRPE 6-7 || This is a moderate-moderate/heavy weight for the athletes. This should provide a challenge for the intended rep range but should not be something that they are worried of failing. The rest needed between sets should be minimal.RPE 8-9 || This is a near maximal effort for the intended rep range. Athletes should need and want adequate amount of rest between the sets at this RPE.RPE 10 || This is a max effort for the intended rep range. The athlete should be fully taxed at the end of each set.
Hip Halo Activation-into-3 rounds15/12 Bike Erg5 Cossack Squats (each side)10 Kang Squats (empty barbell)
Demo Video
Hip Halo ActivationCossack SquatKang Squats with Empty Barbell
1 min Couch Stretch (each side)1 min Quad Smash (each side)1 min Forward Fold (straight legs)1 min Calf Stretch on Wall (each side)2 min Foam Roll all of Lower Body
Demo Videos
Couch StretchQuad SmashForward Fold Stretchcalf stretch on wall
4 Rounds
10 Barbell Back Squat @ moderate weight – maintain quality10 Barbell Deadlift @ Moderate weight – maintain control and quality12 Lying DB Hamstring Curl @ moderate weight – maintain quality15 Single Leg Calf Raise @ moderate weight – maintain quality-Rest 3 min b/t rounds-Scoring: Time
Back SquatDeadliftLying DB Hamstring CurlSingle Leg Calf Raise