Every 2 mins for 12 mins, alternating between:
2 Deadlifts, 65% 1RM
2 Deadlifts, 70% 1RM
2 Deadlifts, 75% 1RM
2 Deadlifts, 80% 1RM
2 Deadlifts, 85% 1RM
2 Deadlifts, 90% 1RM
4 rounds, 1 min per station, for max reps of:
Alternating Dumbbell Snatch, 53/35 lbs
Step Back Lunge
Rotate immediately to the next station every 1 min, the clock does not stop or reset between stations.
Week 5 of our Deadlift progression
12:00 of total work
The goal is to accumulate as many reps as possible within the time frame allotted.
STRATEGY/EFFICIENCY TIPS (FOR ATHLETES)
It’s easy to go out very hot and collect a lot of reps early on.
Try to go in with a plan and strive for consistency across all rounds.
Set a target rep goal that is challenging but realistic. Holding onto this will sting!
Decide in the beginning if you want to:
Start your movement at the beginning of the minute and rest with :05-:10 left before starting the next minute.
Go to the end of the minute and use the first :05-:10 of the minute transitioning
Start at the beginning of the minute, go right to the end, and strive for almost no transition (very hard!)
There is no break in this workout so pick either the sit ups or lunges to move at a tempo that will keep the heart rate down.