Warm-Up | Performance
Two sets of:
Single Unders x 30 reps
Kettlebell Sumo Deadlift x 10 reps
Kettlebell Suitcase Deadlift x 10 reps per side
Followed by…
Two sets of:
Wall Ball Kang Squat x 10 reps
Dive-Bomber Push-up x 10 reps
Wall Ball Walking Lunge x 10 reps
Then…
“The Running Dead”
For time:
1600 Meter Run
50 Deadlifts (225/155 lbs)
50 Calories of Assault Bike
50 Dumbbell Box Step-Overs (55/35 lb DBs)
1600 Meter Run
Compare results to September 11, 2023.
Please note that this is a tester workout for our aspiring competitive athletes. If you are uncomfortable with any of these movements or loads, please substitute or replace them. For example, if you are uncomfortable with a barbell deadlift, consider a Double Kettlebell Sumo Deadlift, or 100 Russian Kettlebell Swings.
31:27
8/3/6/5:22/9:05
33:29
Row 2000m
50 DL @225
50 cal AB
50 DB box step over 24 and 55
Row 2000 m
Row 1.6m
30 cals on assault bike
39.31
36:16 had to do the run separately. My gyms layout did not work for it to be done together
38:18
155 dl 35s step ups
28:44 Rx
A.
32:46 Rx
1600m on assault runner
41:10
2000m run instead of the run
#95 DL
#10s step ups