“I’ll either find a way, or I’ll make one.” – Hannibal
Complete as many rounds as possible in 20 mins of:
1 Deadlift, 405/285 lbs
10 Toes-to-bars
15 Bar Facing Burpees
STIMULUS
The big thing that sticks out on paper in this workout is the single heavy deadlift to start each round
This should be a weight that is a little scary and pretty challenging, but one that allows you to move well without failing any reps
The goal is not to go prescribed here, rather it is to lift something outside your comfort zone that is heavy for a single rep
Choose a toes to bar variation that you are capable of completing 15+ reps unbroken when fresh
You can step or jump out of the burpee, but must takeoff and land with both feet over the bar
STRATEGY
GENERAL
This workout is all about finding a rhythm and a way to keep moving for all 20 minutes
The speed we begin with should be a speed we see ourselves holding around the 12-15 minute mark
Use chips or tally marks to keep track of your rounds and reps
Having a goal for each round split can also be helpful for staying focused on the task at hand in this longer workout
For Example: 2 Minute Round Splits Gets You 10 Rounds Total
TOES TO BAR
The toes to bar is the only movement we’ll break-up today
There is truly no wrong option here – pick the strategy that you see yourself being able to move the most and rest the least with
Here are some options:
1 Set: 10
2 Sets: 5-5 or 6-4
3 Sets: 4-3-3
**4 Sets: **4-3-2-1
5 Sets: 2’s
10 Sets: Singles
LATERAL BARBELL BURPEES AND DEADLIFTS
We can almost combine these two stations for max efficiency
The goal on the burpees is to simply find a speed that allows you to immediately transition to the bar for the single deadlift
Like we said before, the goal is to move for 20 minutes
Pick a burpee pace that you could see yourself holding for 20 minutes straight
This easy-moderate pace keeps you moving and keeps the heart rate on the lower side, allowing you to attack the barbell
This controlled pace is better than fast burpees with breaks built in, as those are less consistent across the workout and keep you from continuing to move forward
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