3 rounds for time of:
Run, 800 m
21 Toes-to-bars
12 Deadlifts, 275/185 lbs
WORKOUT BRIEF
DESCRIPTION
This balanced workout includes cardio, weightlifting and gymnastics movements
This is a longer piece that will likely take between 18-25 minutes to complete
TOES TO BAR
Let’s choose variations or rep scheme that can be completed in under 2 minutes
DEADLIFTS
We should be able to complete the 12 reps in no more than 3 sets
RUN
See “modifications” for more options
STRATEGY + WOD
This workout is balanced between cardio, weightlifting, and gymnastics
See if you can pick 1-2 of these elements to push, while “recovering” on the other
This creates a tempo within the metcon based on what movements you are better with
Athletes who are strong on the barbell might push for unbroken deadlifts with steady runs and manageable gymnastics
Strong runners might benefit from pushing the runs and chipping away at the deadlifts and toes to bar
Better bodyweight athletes might spread their effort between strong runs and big toes to bar, while chipping away at manageable sets on the barbell
Find the options that maximizes your abilities of where you currently are with these movements
MODIFICATIONS
800 METER RUN
1,000 Meter Row
2,000 Meter Bike Erg
800 Meter Ski Erg
50/35 Calorie Assault or Echo Bike
600 Meter Air Runner
60 Shuttle Runs [10 Meters]
TOES-TO-BAR
Reduce reps
Toes to vicinity
Knees to chest
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