PERFORMANCE
Warm-Up.
Two sets of:
Run x 200m
Kettlebell Farmer’s Carry x 100m
Followed by…
Two sets of:
Prone Plank x 30 seconds
Kettlebell Romanian Deadlift x 10 reps
Kettlebell Sumo Deadlift x 10 reps
Kettlebell Swing x 10 reps
Then…
A.
“The Running Dead”
For time:
1600 Meter Run
50 Deadlifts (225/155 lbs)
50 Calories of Assault Bike
50 Dumbbell Box Step-Overs (55/35 lb DBs)
1600 Meter Run
Compare results to July 29, 2022.
Please note that this is a tester workout for our aspiring competitive athletes. If you are uncomfortable with any of these movements or loads, please substitute or replace them. For example, if you are uncomfortable with a barbell deadlift, consider a Double Kettlebell Sumo Deadlift, or 100 Russian Kettlebell Swings.
Late, dreading it, but done.
RX
A: 35:10
I swear I have the worst luck with this workout. The first time I did it, someone turned off the timer when I was like 50 meters from the gym. This time, I must of hit stop right after I hit start. It was at 16 sec at the end. Pieced it together from video and run times. Subs. At home so chose to do Db KB DL 53lb KBs My bike monitor needed batteries so I jumped on the rower. 28:31. From what I can tell. 1st run 7:34 2nd run 7:39 Box step overs in sets of 10… Read more »
Yesterdays
A. Hang Clean + Clean + FS + Jerk
65#,70,75,80,85,90,95,100
B. AMRAP 12 min – RX 5 rounds + 41 reps
30 DU – all UB
3 Wall Climbs – all UB
60′ Walking lunges @ 35# DBs in FC – UB,UB,UB,UB,30/30,UB
***Had to turn around every 15′ on the lunges.
“The Rowing Dead”
Subbed 2k row for runs because of snow.
33:11
28:20 rx
Warmup done ✅
A. ‘The walking dead’ rx (apart from 50cal hand bike)
33’06
By far the worst bit of this is the step overs, I mean 50 @24” and 2x25kg is ridiculous!! Before that it all feels quite smooth but then it all falls apart! Just over 1 min slower than PB.
B. 1hr yoga this morning