“Well done is better than well said.” -Benjamin Franklin
For time: 3 rounds of:
3 Burpee Box Jumps, 24/20 lbs
6 Goblet Squats, 50/35 lbs
9 Deadlifts, 155/105 lbs
— then —
Run, 400 m
— then —
3 rounds of:
3 Burpee Box Jumps, 24/20 in
6 Goblet Squats, 50/35 lbs
9 Deadlifts, 155/105 lbs
— then —
Run, 400 m
— then —
3 rounds of:
3 Burpee Box Jumps, 24/20 in
6 Goblet Squats, 50/35 lbs
9 Deadlifts, 155/105 lbs
WORKOUT BRIEF
DESCRIPTION
Today’s conditioning piece combines gymnastics, cardio, and weightlifting for a fairly balanced workout
You’ll complete all three rounds of 3-6-9 before advancing to the run
The small rep numbers in the 3 rounds of 3-6-9 ideally allow for large, unbroken sets throughout
We expect this workout to take 15-20 minutes to complete
BURPEE BOX JUMPS
Face the box in the burpee portion of the movements (no lateral reps)
You can jump-up or step-up off the floor
Jump-up to the box for “RX”
Stand to full extension at the top of each rep
GOBLET SQUATS
Choose a moderate weight that ideally allows you to complete each set of 6 unbroken throughout the workout
This should be a load that you could cycle for 25+ reps unbroken when fresh
DEADLIFTS
Choose a moderate barbell weight that ideally allows you to complete each set of 9 unbroken throughout the workout
This should be a load that you could cycle for 30+ reps unbroken when fresh
MODIFICATIONS
3 BURPEE BOX JUMPS
6 Burpees to Touch (6″ Above Reach)
6 GOBLET SQUATS
15 Air Squats
9 DEADLIFTS
Single DB/KB Deadlifts
400m RUN
500m Row
25/18 Calorie Assault or Echo Bike
40/30 Calorie Bike Erg or Ski Erg
300 Meter Air Runner
30 Shuttle Runs [10 Meters]
STRATEGY
GENERAL
With fairly small rep numbers at each station, see if you can complete the squats and deadlifts unbroken throughout
Move at a steady pace on the burpee box jumps that allows for these unbroken squats
If you’re comfortable going unbroken, transitioning faster between movements can shave off a lot of time over the 9 rounds
In the grand scheme of the workout, the opening 3 rounds of 3-6-9 + the run are essentially a buy-in for the remainder of the work
Open up these two sections at a speed that allows you to thrive on the remaining 6 rounds of 3-6-9 + 400m run
To keep this plan top of mind, think: “start smart, finish strong”
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