PERFORMANCE 

Warm-Up.

Two sets of:
Assault Bike x 90 seconds at moderate pace
Farmer’s Carry x 100ft

Followed by…

Two sets of:
Curtsey Lunge with Kettlebell Goblet Hold x 12 reps (6 per side)
Kettlebell Sumo Deadlift x 12-20 reps

Then…

A.

“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 February 11, 2022.

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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Getty
Getty
July 30, 2022 1:25 pm

Caloric cut for Oly meet caught up finally in a met con.

A. 2K row
50 DL 225
50 cal bike (echo)
18:04

Wheels came off during the row and shut it down.

Clay
Clay
July 29, 2022 6:23 pm

54:48
Outside Runs, DL’s were broken into 10 sets of 5, Assault Bike, DB Box Stepovers were broken into 7 sets, 10-10-10-5-5-5-5.

Chris
Chris
July 29, 2022 4:52 pm

31:31

-3700m Bike Erg sub for 1600m run.
-Dual 50lb DB’s for step up’s, 24” box.
-Everything else Rx.

Last edited 12 days ago by Chris
Phil
Phil
July 29, 2022 4:06 pm

M, 50-54

49:08
Scaled deadlifts to 205#
Everything else was Rx

Matt
Matt
July 29, 2022 3:40 pm

38:43
Subbed 205# DL
50# step up

Candy Olkey
Candy Olkey
July 29, 2022 12:25 pm

A. The Running Dead – RX 37:27

1600m Run – outside 9:05
50 Deadlifts @ 155# – 12/11/10/9/8
50 Cal AB – 6:11
50 BSO – 35# DBs/20″ – 12/8/5/5/5/5/5/5
1600m Run – 9:57
***1:07 slower than in Feb, but I ran on the TM in Feb. July of last year I did this with running outside and today was 4:53 faster.

Noel Smith
Noel Smith
July 29, 2022 9:07 am

33:18

185lbs on the deadlifts

One 50lb DB on 20″ box step overs

Blake Shealy
Blake Shealy
July 29, 2022 8:11 am

33:21

1600m run (~8:00)
50 DL @ 225 (13x, 14x, 13x, 10x)
50c AB (~5:10)
50 BSO w/ 50# dbs (20″)
1600m run (~8:30)

God those BSO’s sucked…🥵🥵

Candy Olkey
Candy Olkey
July 29, 2022 12:28 pm
Reply to  Blake Shealy

Those BSO did suck today..usually I don’t really mind them..but today they felt heavy and my legs didn’t feel stable at all. You did outstanding on this Blake!

Blake Shealy
Blake Shealy
July 29, 2022 4:36 pm
Reply to  Candy Olkey

I don’t think I ever recovered fully after the DL 😬 as much as this one hurt, I actually like this workout

Alban
Alban
July 29, 2022 7:17 am

32:01

1600m run TM
50 DL 205# (10×225/10×205/10/10/5/5)
75cal Row
50 BSO 55#dbs @ 20″
1600m run TM

Matteo Popazzi
Matteo Popazzi
July 29, 2022 6:52 am

1200m Assault runner instead
31:28

Candy Olkey
Candy Olkey
July 29, 2022 12:29 pm
Reply to  Matteo Popazzi

I want an AR soooo bad for the winter running. Great work Matteo!!

Shan
Shan
July 29, 2022 6:49 am

M55
Big scaling
1/2 reps
155 and 35lbs
36 cal row
17:34

Blake Shealy
Blake Shealy
July 28, 2022 9:21 pm

That’s a 24″ box, isn’t it?