Deadlifts

Tags:

10-min ALT EMOM

  • Odd MInute: 10 burpees
  • Even Minutes: 6 burpees

10-min Set-up/Warm-up


20 min I go U go

  • 10 cal ski Erg or Rower
  • 8 deadlifts 185/115
  • 2 wall walks

15-Min Deadlifts Workout


Cardio Round-up

Alt EMOM: 50 seconds of work and 10 seconds of transition.
Do this until 300 cals are reached on each machine.

  • Assault Bike
  • C2 Bike
  • Ski Erg
  • Rower

The goal is 26 Rounds


21-minutes Clean and Jerk

  • The clock will be set for 14 rds of 1.5 minutes
  • Establish a Max Clean and Jerk

Alternate workouts

  • Once you hit a max, drop to 80+% and complete 1 or 2 lifts for the remaining RDs
  • If you don’t want to C&J, pick a rep count to complete every 1.5 minutes for a different lift
    • Deadlifts
    • Cleans or Hang Cleans
    • Snatches
    • Front Squats
    • Kettlebell Swings

3-9-15-21-15-9-3 (15 min cap)

  • Deadlifts (205/145)
  • Box Jumps (24″/20″)

10-minute Set-up/Warm-Up


6 Rounds For Time

  • 5 deadlifts (225/155)
  • 10 Box Overs (you can jump or step over)
  • 15 Wall Balls (20/14 to a 10’/9′ target)

Attempt to go unbroken on the wall balls.


Sport

5-minute Set-up/Warm-Up


Deadlift – (15 to 20 min)

  • 2 x 5 (135/95)
  • 1 x 5. (185/125)
  • 1 x 3. (225/155)
  • 1 x 2 (275/190)
  • 1 x 5 (315/220)

The weights are for reference only. Make adjustments based on your needs.

The first 4 sets are warm-ups, and the last is a work set. Strength is increased in the work set, so it should be challenging but not dangerous.


6 Rounds For Time

  • 5 deadlifts (225/155)
  • 10 Box Overs (you can jump or step over)
  • 15 Wall Balls (20/14 to a 10’/9′ target)

Attempt to go unbroken on the wall balls.

10-minute Warm-up/Set-up


15 min Clean and Jerk

  • 5 x 45
  • 5 x 95
  • 3 x 135
  • 2 x 165
  • 5 x 3 x 185 (or until time runs out)

3 rounds for time

  • 500m Row
  • 12 Body Weight Deadlifts
  • 21 Box Jumps / Box step-ups. (20″ box)

10-minute Warm-up/Set-up


E5MOM for 25 minutes

  • 15 cal Assault Bike or 200m Run
  • 1 Round of DT with 80lb Sandbag
    • 12 Deadlifts
    • 9 Hang Cleans
    • 6 Push Presses
  • 1 Round of Cindy
    • 5 Pull-Ups
    • 10 Push-ups
    • 15 Air Squats

Tags:

10-minute Warm-up


10-minute AMRAP

  • 5 Hang Snatches (115/75)
  • 10 Deadlifts
  • 15 Box Jumps/Step-Ups

15 min Warm-up/Set-up


30 Min AMRAP (Teams of 3)

  • Ski Erg
  • 5 burpee pull-ups
  • 7 clean and jerks (115/80)
  • 9 Wall Balls (20/14)
  • 1 25m Overhead Med-Ball Carry (80/50)

Rules

  1. Teammate 1 starts on the Ski Erg, while teammate 2 starts on burpee pull-ups. Teammate 3 waits
  2. Once teammate 2 completes the clean and jerks, teammate 1 moves to burpee pull-ups, and teammate 3 moves to the ski-erg, starting the cycle.
  3. When teammate 2 finishes the overhead carry, they move to the ski-erg, and teammate 3 moves to the burpee pull-ups.
  4. A teammate cannot be passed.
  5. In case of a log jam, the skier must finish a minimum of 15/10 cals before advancing.
  6. The team with the most cals at the end of the 30 minutes is the winner.

Deadlift Strength Session

  • 2 x 5 @ 135/95
  • 1 x 5 @ 225/155
  • 1 x 3 @ 275/190
  • 1 x 3 @ 305/215
  • 1 x 2 @ 335/235
  • 1 x 5 @ 365/255

Scale weights accordingly

Tags:

For Time

  • 2024m Rower
  • 2024m Air Runner or 5110m C2 Bike
  • 2024m (1.3 miles) Assault Bike
  • 2024m Ski Erg

Every 2.5 minutes 3 deadlifts at 225/155)