PERFORMANCE
Warm-Up.
Banded Dead Bug Iso Hold x 2 minutes
Banded Clamshell Hold x 1 minute per side
Straight Leg Iso Raise x 1 minute per side
Fire Hydrant Iso Hold x 90 seconds per side
Followed by…
Three sets of:
Right-Arm Suitcase Deadlift & Hold x 5 reps @ 2115
Med Ball Rotating Slams (Right) x 10 Reps
Rest as needed
Left-Arm Suitcase Deadlift & Hold x 5 reps @ 2115
Med Ball Rotating Slams (Left) x 10 Reps
Rest as needed
Then…
A.
Every 2 minutes, for 24 minutes (8 sets):
Deadlift
*Set 1 – 8 reps @ 55%
*Set 2 – 6 reps @ 65%
*Set 3 – 4 reps @ 75%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – 1 rep @ 95%
*Set 7 – 1 rep @ 101%
*Set 8 – 1 rep @ 101-105%
Rest as needed
Build no heavier than mechanical failure. If you begin to lose positioning or proper mechanics, terminate the set immediately.
B.
Complete as many rounds and reps as possible in 8 minutes of:
6 Deadlifts (225/155 lbs)
12 Box Jump-Overs (24″/20″)
C.
OPTIONAL 8-Week Strength Program Booty Finisher
Three sets of:
Banded March x 3 minutes
Rest 10 seconds
Barbell Glute Bridges x 60 seconds (Light Weight)
immediately followed by….
Barbell Glute Bridge Hold x 20 seconds
Rest 1-2 minutes
ALTERNATE AT-HOME WORKOUT OPTION – LIMITED EQUIPMENT
For our at-home and travel workouts, please start a clock and allow it to run throughout your training session. The entire session will take 60-minutes or less, and staying accountable to the clock will allow you to maintain the appropriate intensity and stimulus.
When the clock starts, perform…
Two sets of:
60 Second Run/Bike/Row
60 Seconds of Downward Dog Stretch
60 Seconds of Alternating Scorpion Kicks
60 Seconds of Cobra Stretch
60 Seconds of Plank Kick Throughs with Hand Tap
60 Seconds of Superman Hold
Rest 60 Seconds
When the running clock reaches 16:00, perform the following…
Every minute, on the minute, for 4 minutes (1 set of) for MAX REPS/CALORIES:
Station 1: 30 Seconds of Bike or Row OR 40 Seconds of Side Shuffles
Station 2: 30 Seconds of Dumbbell Push Press
Station 3: 30 Seconds of Burpees Over the Dumbbells
Station 4: Rest
When the running clock reaches 20:00, perform the following…
Five sets of:
Calories Completed in the 30 Second Sprint
Dumbbell Push Press Completed in the 30 Second Sprint
Burpees Over the Dumbbells Completed in the 30 Second Sprint
Rest 2 Minutes
When the running clock reaches 45:00, perform the following…
Three sets of:
10-15 Stationary OR Bench Dips
20-30 Band Pull-Aparts
Rest as needed
Followed by…
5-10 minutes of breath work lying down in a comfortable position.
Inhale for 3-5 seconds through your nose…
Brief hold in…
Exhale for 6-10 seconds through your mouth (like you are blowing a whistle)…
Brief hold out.
Keep the ratio of inhale to exhale at a 1:2.
A. 210, 250, 290, 325, 345, 365, 385
Might be a PR for double overhand grip
B. 7+13
That was a breather.
Double-overhand PR! This makes me so happy!
A. Worked up to 195# on deadlift for a 10# PR!
B. 7 Rounds + 5 Deadlifts
C. Completed.
Back after a month off.
A. Based off of 400 1RM. Got all reps except failed 405 twice. Was okay w that given the time off.
B. 6 rounds even.
Good work everyone.
Only have 285# at home
So 5×5 deadlifts at 285
Amrap was
7 rounds 1 deadlift RX.
50 GHDs to finish.
A. 145, 165, 185, 205, 215, 235 (stopped there because something felt wrong. Hip all impinged.)
B. 8 + 2 RX. Once again, had to slow down because of the hip.
Great work on the metcon!
A. NEW PR OF 405!!
B. 7 rounds on the dot. I finished with like 6-7 seconds left.
Super encouraged by the progress!
Nice PR dude
Thanks man!
Super awesome PR. Way to go!
Great job all round as well Mike! You set yourself a goal to smash your DL PB and you did it so awesome job! ?
Very exciting indeed! Congrats on the PR!
A. 8×150#/6×180/4×205/2×235/1×250/1×250/1×250/1×250
250# is all the weight I have in my garage!
B. 7+13
Great WU! Very sluggish today..not much sleep…going back to work after a week of vacation is tough! Everything just felt heavy today! I even took a rest day yesterday…ugh A Deadlift 135×8, 160×6, 170×4 (oops..not enough weight), 180×4, 205×2, 220×1 ***based off 240# 1RM B. AMRAP 8 min – RX – 7 Rounds + 8 reps 6 DL @ 155# – all UB except rounds 6 & 8 singles and round 7 was 3/3 12 BJO @ 20″ – lateral UB ***10 reps less than in Dec 2018 C. 3 Sets for quality Banded March x 3 min Rest 20s… Read more »
DL emom 2 min
8-135 6-185 4-235 2-285 1-315 1-335 1-345 1-365
Amrap 8 min
6 Dl 205
12 bjo 24”
7 rounds exactly
A). 155, 205, 225, 245, 275, 315, 325, 345 (Failed)
B). 6 rounds and 7 reps @ 185# / 24 inches – DL’s unbroken
A: Last round 370 lb
B: 6 rounds + 2 DL
Warm up ✔️
Strength : up to 185kg not my lifetime Pr but happy to hit this weight.
Workout : 7R + 2 DL Rx
Warmup done Suitcase DL’s done with 40kg A. Work up to 1RM DL Up to 200kg Guessed this was every 3 mins and not 2 as otherwise the 24 mins bit wouldn’t make sense! Knew the 1RM DL was coming but really wasn’t ready for it first thing at 0630 on a Monday morning, evil!!! Attempted 205kg but after a v social weekend and doing the 200kg, mentally it wasn’t happening as well as physically! Pleased I’ve still got the 200kg in me though as I’m 4kg lighter than the last time I pulled it and down to 82kg. B.… Read more »
Great work Al!
Thanks Candy ? Great work from you as well getting past 7 rds in the metcon!
Crushed it Al! That’s strong work on the deadlifts and super fast on the metcon.
Listen i’ve been om this for some time now, and been waiting for someone Else to ask ? what does @ 2115 hold medens?
2 seconds down 1 UP 1on floor and 5 hold.
It’s the tempo of the lift that you are supposed to follow. So in this instance for a DL it is-
2 secs lift
1 sec hold at top
1 sec down
5 secs hold at bottom of lift till you pull again.
Think of it as the first number is the first movement you do and then it makes sense. So in a bench press the lowering to the chest would be the first number
Eccentric is always listed first I believe. So 2 seconds down, 1 on floor, 1 up, 5 second hold.
Thanks you guys
Yep sorry got my wires crossed-
“The first number always refers to the lowering/eccentric phase, even if the movement begins with the ascending/concentric phase, such as in a pull-up”
Thanks that helped alot ☺️