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.

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Char
Char
February 8, 2024 11:09 am

31:27

Char
Char
February 8, 2024 11:14 am
Reply to  Char

8/3/6/5:22/9:05

Bryan Raygoza
Bryan Raygoza
February 6, 2024 6:55 pm

33:29
Row 2000m
50 DL @225
50 cal AB
50 DB box step over 24 and 55
Row 2000 m

Emma
Emma
February 5, 2024 7:52 pm

Row 1.6m
30 cals on assault bike
39.31

Last edited 25 days ago by Emma
Cj mo
Cj mo
February 5, 2024 3:24 pm

36:16 had to do the run separately. My gyms layout did not work for it to be done together

Bertan
Bertan
February 5, 2024 10:17 am

38:18
155 dl 35s step ups

Kendall Kersey
Kendall Kersey
February 5, 2024 5:04 am

28:44 Rx

Jesse Teixeira
Jesse Teixeira
February 5, 2024 4:02 am

A.
32:46 Rx
1600m on assault runner

Vikiska
Vikiska
February 5, 2024 3:32 am

41:10
2000m run instead of the run
#95 DL
#10s step ups

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