3 rounds for time of:
Run, 400 m
15 Deadlifts, 250/165 lbs
20-15-10 reps, for time of:
Bent Over Barbell Row
Upright Barbell Row
Another sweet spot for high intensity! 12-18 mins.
Movement Functions: Run, full body pull, upper body pull.
Run = ~1:45-2:15 // Deadlifts = 1:00-2:00 // Pull ups = 1:00-2:00
1 Round = ~4:00-5:00 (if we are at 6:00 for the first round, we are missing the mark on the intention).
Loading: Moderately heavy – this tells us we could go unbroken for the deadlifts, but will likely break into 2-5 sets.
PULL UPS: 63 reps.
2 Sets: 11-10
3 Sets: 7-7-7
4 Sets: 5-4-4-4-4
6 Sets: 6-5-4-3-2-1
7 Sets : 3-3-3-3-3-3-3
Grip will be a factor in this one with deadlifts and pull ups back to back. Use the run to shake out the hands since this is the longest break they have during the workout. Unbroken isn’t a must, BUT be mindful of how much rest is being taken between sets. Push yourself to pick up the bar a little sooner then you would like.
400m Run (approximately 1:45-2:15)
Reduce Distance = 300m / 200m
Modify the Movement = 1000/800m Bike Erg / 500m Row (as a last resort)
Banded Pull ups
Jumping Pull ups