Every 1:30 for 9 mins, alternating between:
3 Deadlifts, 70% 1RM
3 Deadlifts, 75% 1RM
3 Deadlifts, 80% 1RM
3 Deadlifts, 75% 1RM
3 Deadlifts, 80% 1RM
3 Deadlifts, 85% 1RM
For time:
Run, 400 m
— then —
5 rounds of:
12 Dumbbell Deadlifts, 50/35 lbs
9 Hang Power Cleans, 50/35 lbs
12 Hand Release Push-ups
— then —
Run, 400 m
GENERAL
Today is week 3 of our deadlift progression.
In this week we are shifting more to the intensity side by capping last set out at 3 reps at 85% while cutting back on the volume back to 2 waves
The WOD will begin and end with a 400m run while having a “DT-ish” workout in between these runs
Allow 16 min for this workout
WORKOUT
QUICK TIPS
Run at a pace that allows you to pick up the dumbbells straight away. We can push the boat on the last 400m
Approach the dumbbells with respect, but don’t fear it. Meaning, once your hand hits the weights commit to the reps you know you can complete.
MODIFICATIONS
RUN
1000/ 8000 Bike
500/400m Row
Decrease Distance
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