Monday 4.17.2023

*Coach’s Notes: RPE Scale

More and more frequently, you’ll see us using RPE (or “Rate of Perceived Effort”) to describe how to approach loading for a given exercise. In a group setting, we are seeing that this is generally more effective than using %’s of a 1-RM (though we will still use those as guidelines for certain lifts), as RPE can account for how we feel on a given day, and still allow for doing productive work.

I’ll try to give a more thorough breakdown soon, but figure that an RPE of 7/10 would mean that you could feasibly perform 3 more reps at a given weight before failure; an RPE of 8/10 would mean that you could perform 2 more reps, while an RPE of 9/10 would mean maybe 1 more rep (or maybe no more reps, but you could go slightly heavier). When in doubt, err on the side of quality over quantity!

“FITNESS” & “PERFORMANCE”

A. Three sets of:
Deadlift x 8 reps*
Rest 60 seconds
Strict Ring or Stationary Dips x 6-12 reps @ 11X1 (pause at the top and bottom of each rep)
Rest 60 seconds

*Perform 2-3 warm-up sets on the Deadlift, then aim to make all of your working sets an RPE of 7-8/10.

B. Two or Three sets of:
Single Arm Floor Press in Single Leg Glute Bridge x 8-12 reps each arm @ 20X1
Rest 30 seconds
Strict Toes to Bar or Hanging Leg Raise x 8-12 reps
Rest 60 seeconds

C. "Tailpipe"
In teams of two, complete for time:
2000 Meter Row*

Partner 1 may only row while Partner 2 holds two Kettlebells in a front-racked position. Teammates may switch from rowing to the front-rack hold as frequently as they’d like, but no rowing can occur unless the other partner is in position.

Compare to 4.28.2022

“ENDURANCE (AKA SWEAT SESH)”

90 Second Bike @85%
Rest 30 seconds
60 Second Row @90%
Rest 30 seconds
30 Second Ski or Run @95%
Rest 60 seconds
x 5-6 rounds

**note cals for each station, and try to stay as consistent as possible