Warm-Up | Performance
200 Meter Jog
Followed by…
Three Sets of:
Dumbbell Romanian Deadlifts x 10
Dumbbell Windmills x 5 each side
Dumbbell Glute Bridges x 15
Alternating V- Ups x 20
Then…
“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; 20″ box)
1600 Meter Run
Compare results to February 5, 2024.
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.
29:05
8:00/3:30/5/4:20/8:15
Feb5
31:27
8/3/6/5:22/9:05
I vaguely recall this didn’t go well
Scaled to 185# dl echo bike and 20″ box 35# dbs
30:44 3:32 PR last time was 10/16/21
run 1 8:09 vs 8:57
dl 3:47 vs 3:20
bike 3:43 vs 4:00
step overs 4:49 vs 7:03
run2 10:15 vs 10:53
really hot here. With better temps would probably be able to go faster 🙂
30:55