“It’s not the stress that kills us. It’s the reaction to it” – Hans Selye
For time:
Run, 400 m
— then —
9-12-15 reps of:
Double Dumbbell Deadlift, 205/145 lbs
Lateral Dumbbell Burpee
— then —
Run, 800 m
— then —
15-12-9 reps of:
Double Dumbbell Deadlift, 205/145 lbs
Lateral Dumbbell Burpee
— then —
Run, 400 m
STIMULUS
DESCRIPTION
Rounds of double dumbbell deadlifts and lateral dumbbell burpees are sandwiched between runs in today’s workout
We expect this piece to take around 15-22 minutes to complete
DOUBLE DUMBBELL DEADLIFT
Hold two dumbbells on the outside of the body with a narrow stance
Only one head of the bell has to make contact with the floor outside the foot
LATERAL DUMBBELL BURPEES
You can jump up or step up out of the burpee
Jump over the handle of 1 dumbbell with two feet
There is no need to stand to full extension when jumping over the dumbbell
RUNS
If you’re choosing a sub for the runs, consider the following recommendations:
400 Meter Run + Subs: Designed to take less than 2:30 to complete
800 Meter Run + Subs: Designed to take less than 5:00 to complete
MODIFICATIONS
400 METER RUNS
500 Meter Row
1,000 Meter Bike Erg
400 Meter Ski Erg
25/18 Calorie Assault or Echo Bike
30 x 10 Meter Shuttle Runs
800 METER RUNS
1,000 Meter Row
2,000 Meter Bike Erg
800 Meter Ski Erg
50/35 Calorie Assault or Echo Bike
60 x 10 Meter Shuttle Runs
DOUBLE DUMBBEL DEADLIFTS
Single Dumbbell Deadlifts (15-12-9 Each Side)
Barbell Deadlifts
Odd Object Deadlifts
Kettlebell Swings
COACHING
WEIGHT BACK
The dumbbells make us take a slightly different position than we would in the barbell deadlift
Our stance is a little more narrow, but a big point of performance remains the same
Let’s make contact with one head of the dumbbell parallel to the center of the foot
Keeping the weight back over the middle of the foot instead of towards the toes gives us control and helps the back stay neutral
In the lateral dumbbell burpees, let’s think about sending the weight of our lower legs back
Instead of jumping over by bringing the knees to the chest, think about flicking the heels back
The shin and foot weight a lot less than the whole leg
This flick back can save a lot of time and energy over the 72 burpees, especially with “heavy” legs from running and deadlifts
STRATEGY
The dumbbell deadlifts are the only station you would potentially stop moving on today
Approach your burpees and runs in a steady, moderately paced manner that allows you to thrive on the dumbbell deadlifts
Coming off the runs and your last burpee reps, see if you can get your hands right on the bells for your first set
Your break-up strategy will likely depend on what weights you are using
If you’re breaking these up, choose an option that allows for under 10 seconds of rest between sets
Set of 15: 15 / 8-7 / 5-5-5
Set of 12: 12 / 6-6 / 4-4-4
Set of 9: 9 / 5-4 / 3-3-3
WARMUP
30 Seconds Active Spidermans
30 Seconds Shuttle Runs
30 Seconds Mountain Climbers
30 Seconds Shuttle Runs
30 Seconds Frog Hops
30 Seconds Shuttle Runs
30 Seconds Push-up to Down Dog
30 Seconds Shuttle Runs
30 Seconds Air Squats
30 Seconds Shuttle Runs
30 Seconds Slow Burpees
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