“If we did all the things we are capable of, we would literally, astound ourselves.” –Thomas Edison


1×5 at 50% 1RM Deadlift

1×4 at 60% 1RM Deadlift

1×4 at 60% 1RM Deadlift

1×3 at 70% 1RM Deadlift

1×3 at 70% 1RM Deadlift

Today’s strength portion has a time component. Athletes will have 10min., performing a set every 2min. adjusting their weights on the barbell accordingly.

For beginner to intermediate athletes, continue to set good technique…prioritizing mechanics over weight.
Look to gradually build up in weight with every set
The goal isn’t to max out your lifts, just to get to something relatively heavy here within the allotted time

For time:

Row, 1000 m

30 Deadlifts, 225/155 lbs

50 Lateral Burpee Over Barbells

This two-part workout will center around the deadlift, as it appears in both the strength and conditioning pieces
We’ll start by building to a heavy set of 3 for the day before transitioning to our short chipper workout
We won’t have a ton of time for the strength piece – just about 10 minutes
Look to build to something that is heavier than you’re using within the workout today without “maxing out”
Trust the percentages given, based on last week’s 1RM.
This piece is designed to take between 10-15 minutes to complete

Choose a moderate weight that you can complete for 21+ reps unbroken when fresh
Within the workout, we’re looking for at least sets of 5 at a time

You can jump-up or step-up off the floor
Jump with two feet over the bar from “RX”
There is no need to stand to full extension on the jump over

Stagger athletes by 5 minutes if you’re short on rowers

800 Meter Run
2,000 Meter Bike Erg
800 Meter Ski Erg
50/35 Calorie Assault or Echo Bike
600 Meter Air Runner
60 Shuttle Runs [10 Meters]

50 Double Dumbbell Deadlifts
30 Single Dumbbell Burpee Deadlifts

50 Regular Burpees

Today is all about your deadlift and burpee cycle time
The goal is to row at a pace that allows for a strong pace on the deadlifts and burpees
As an example, a 2:00 pace compared to 1:55 pace can be a lot more challenging in terms of effort
However, this pace difference only nets you 10 seconds over the 1,000 meters
This 10 second advantage can easily be lost with an extra break on the deadlift or slower burpees
Stay in control on the rower so you can attack the final two stations

It can be helpful to go bigger on the deadlifts if possible, as this is the only station we would stop moving on today
We can also use the first 10 burpees that follow as somewhat of a recovery, allowing for a strong effort on the bar
Big doesn’t mean unbroken, but do try and reach outside your comfort zone
Consider the following sets:
1 Set: 30
2 Sets: 15-15 or 20-10
3 Sets: 15-10-5
4 Sets: 8-8-7-7
5 Sets: 6’s or 10-8-6-4-2
6 Sets: 5’s

Moving with 3 different gears on the burpees can help you stay focused during this bigger set
First 10: Breathing Pace as You Recover From Deadlifts
Middle 30: Majority of the Work – Settle Into a Strong and Sustainable Effort
Final 10: Sprint to the Finish!