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
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.
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.
31:31
-3700m Bike Erg sub for 1600m run.
-Dual 50lb DB’s for step up’s, 24” box.
-Everything else Rx.
M, 50-54
49:08
Scaled deadlifts to 205#
Everything else was Rx
38:43
Subbed 205# DL
50# step up
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.
33:18
185lbs on the deadlifts
One 50lb DB on 20″ box step overs
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…🥵🥵
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!
I don’t think I ever recovered fully after the DL 😬 as much as this one hurt, I actually like this workout
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
1200m Assault runner instead
31:28
I want an AR soooo bad for the winter running. Great work Matteo!!
M55
Big scaling
1/2 reps
155 and 35lbs
36 cal row
17:34
That’s a 24″ box, isn’t it?