For time:
27 Deadlifts, 135/95 lbs
27 Toes-to-bars
27/21 Row Calories
21 Deadlifts, 135/95 lbs
21 Toes-to-bars
27/21 Row Calories
15 Deadlifts, 135/95 lbs
15 Toes-to-bars
27/21 Row Calories
9 Deadlifts, 135/95 lbs
9 Toes-to-bars
27/21 Row Calories
For Time:
27 Deadlifts, 27 Toes to Bar, 27/21 Calorie Row
21 Deadlifts, 21 Toes to Bar, 27/21 Calorie Row
15 Deadlifts, 15 Toes to Bar, 27/21 Calorie Row
9 Deadlifts, 9 Toes to Bar, 27/21 Calorie Row
Loading: 135/95
Score = Time it takes to complete the workout
WORKOUT BRIEF [0:00-5:00]
STIMULUS
This week is a deload week for the deadlifts, meaning we’re keeping the deadlifts light and fast.
This is a 14:00-18:00 workout. But, we may get some fast finishers around ~13:00.
It will feel like a TTB workout for most. Scaling reps will be encouraged, so we don’t spend too much time staring at the pull-up bar.
The grip of the Deadlift into the TTB, and from TTB into the Row will be a factor.
Don’t be fooled by the “lighter” barbell, we have a lot of reps to tackle (72 reps total).
For scaling loads and reps, think about a load and rep scheme that can be cleared in 2-3 sets across each movement.
This workout is scored by the time it takes to complete the workout.
Deadlifts
A descending rep scheme should shave off :30 each time. Starting at 27 = ~1:30-2:00, then 21 = ~1:00-1:30, 15 = :40-1:00, and 9 = :20-:30. The loading on the Deadlift should feel light and easy to move.
Toes-to-Bar
The same is almost true for the TTB if proficient at TTB. If not, today we should pick a rep scheme that allows for 2-4 sets across all sets.
Row
27/21 Cals = ~1:30. Like most times, recovering on the Row is encouraged, until the very last one where we turn and burn!
CLASS LOGISTICS
Limited Equipment
Consider using one of the Partner Options listed under ‘Workout Modifications’.
Stagger athletes starting positions – half the group start on the Deadlifts, the other half on the Row. Make it a little challenge to not let your “partner” catch you.
WORKOUT [30:00-50:00]
STRATEGY/EFFICIENCY TIPS (FOR ATHLETES)
Break the Deadlifts in 2-3 sets to save grip for TTB.
Break the TTB into 2-4 sets to prepare for more TTB in later rounds.
The Row should take around 1:30-2:00. This will put us between ~900-1300 cals/per hour.
Rowing for calories shouldn’t changed the technique, but it will require a more concentrated effort.
WORKOUT MODIFICATIONS
MODIFICATION #1
For Time:
27 Deadlifts, 21 Toes to Bar, 21/15 Calorie Row
21 Deadlifts, 15 Toes to Bar, 21/15 Calorie Row
15 Deadlifts, 9 Toes to Bar, 21/15 Calorie Row
9 Deadlifts, 6 Toes to Bar, 21/15 Calorie Row
[Loading: 115/85]
[Kilos 52/38]
MODIFICATION #2
For Time:
21 Deadlifts, 21 Knee Raises 15/12 Calorie Row
15 Deadlifts, 15 Knee Raises, 15/12 Calorie Row
9 Deadlifts, 9 Knee Raises, 15/12 Calorie Row
6 Deadlifts, 6 Knee Raises, 15/12 Calorie Row
[Loading: 95/65]
[Kilos = 43/29]
MODIFICATIONS
[General Order – 1) Can Scale Intensity via loads, reps/distance, time 2) Movements via modifications, substitutions or replacement (injury)]
DEADLIFTS
Decrease Load/Reps
Decrease Range of Motion (From Plates)
TOES TO BAR
Decrease Reps
Toes as high as possible
Knees to Elbows/Chest
Hanging Knee Raises
Kip Swings
Abmat Sit ups
ROW
Decrease Reps
21/15 Calorie Assault Bike
33/27 Calorie Schwinn
27/21 Calorie Bike Erg
400m Run
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