“To succeed in life, you need three things: a wishbone, a backbone and a funnybone.” – Reba McEntire

Tempo Romanian Deadlift 5-5-5

Use the heaviest weight you can for each set. Rest as needed between sets.

3021 Tempo
3 sec eccentric (lowering) phase
0 sec pause at bottom (touch and go)
2 sec concentric (up) phase
1 sec pause at top, standing tall

* Choose a weight that is challenging but doable. Hold steady to the 3021 tempo. Focus on keeping spine in a perfect position

Complete as many rounds as possible in 15 mins of:

Run, 200 m

9 Burpee Double Db Deadlifts, 50/35 lbs

We’ll grind through an unfamiliar movement in today’s 15min. couplet
The double dumbbell burpee will add some difficulty to a simple bodyweight movement
The double dumbbell burpee flows like this:
Hit your chest to the ground between the dumbbells
Jump or step your feet to inside of the dumbbells
Deadlift the weight to full extension
Repeat for 9 total reps each round
Let’s choose weights that allow you to clear this station in right around 1 minute
It can be helpful to tape or chalk a box where you want your dumbbells to live in the burpee
This makes it easier to return them to the correct spot when transitioning to the next rep

Single Dumbbell Burpees (5 Each Side)
15 Regular Burpees

250 Meter Row
500 Meter Bike Erg
200 Meter Ski Erg
12/9 Calorie Assault or Echo Bike
150 Meter Trueform
15 Shuttle Runs [10 Meters]

If we had to choose one goal for today’s workout, it would be to stay moving at a strong pace on the dumbbell burpees
This station will likely make the biggest difference of the two in the grand scheme of the workout
The weighted burpees are all about rhythm
If you’re able to keep a rhythm and put a good effort into each rep, it’s easier to stay moving
The harder you work, the better this movement will feel
Once you lose your rhythm, the movement becomes “choppy” and more difficult to complete
Find a place to breathe at both the top and the bottom of each rep to stay composed
Adjust your pace on the 200 meter runs to allow you to thrive through the 9 reps per round