Every 1:30 for 9 mins, alternating between:
3 Deadlifts, 60% 1RM
3 Deadlifts, 65% 1RM
3 Deadlifts, 70% 1RM
3 Deadlifts, 65% 1RM
3 Deadlifts, 70% 1RM
3 Deadlifts, 75% 1RM
For time:
84 Double Unders
42 Alternating Single Dumbbell Box Step-ups, 50/35 lbs
21 Toes-to-bars
60 Double Unders
30 Alternating Single Dumbbell Box Step-ups, 50/35 lbs
15 Toes-to-bars
36 Double Unders
18 Alternating Single Dumbbell Box Step-ups, 50/35 lbs
9 Toes-to-bars
GENERAL
Today we are starting the first day of our 8 Deadlift week progression. The reps will stay at 3 per set however the % will be in a wave format.
We have 180 Double-Unders (cardio), 90 Alternating Box Step Ups (weightlifting), as well as 45 Toes To Bars (gymnastic). Lots of grunt work to tackle.
Allow 18 min for this workout
WORKOUT
STRATEGY/EFFICIENCY TIPS (FOR ATHLETES)
As soon as the Double-Unders start to feel challenging/the shoulders burn, take a quick break, take 3 deep breaths, and go again. Towards the end of the workout, try to only take one deep breath.
The Step Ups do not have to be fast, but steady.
Aim for 1-3 sets on the Toes To Bar. Try not to fall into the trap of going out too hot in the first round.
MODIFICATIONS
DOUBLE UNDERS
Reduce Reps (1/2)
Single Unders (1.5)
2:00-1:30-1;00 practice
ALTERNATING SINGLE DUMBBELL BOX STEP UPS
Reduce Load
Bodyweight Step Ups
TOES TO BAR
Reduce Reps
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