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
4 Rounds
10 Barbell Back Squat @ moderate weight – maintain quality10 Barbell Deadlift @ Moderate weight – maintain control and quality12 GHD Nordic (Hamstring) Curl @ moderate weight – maintain quality15 Seated Dumbbell Calf Raise @ moderate weight – maintain quality
-Rest 3 min b/t rounds-Scoring: Time
Demo Videos
GHD Nordic Hamstring Curl---scale to: Nordic Hamstring Curl with Someone holding feet----if you struggle with this movement and are looking for scaling options: Band Assisted Nordic Curl, Dowel Assisted Nordic Curl, Reduced Range Nordic Curl or Isometric HoldSeated Dumbbell Calf Raise