PERFORMANCE
Warm-Up.
“Mind Muscle” Hip Hinge Warm-Up
Followed by…
Three sets of:
Right-Arm Suitcase Deadlift & Hold x 5 reps @ 2115
Med Ball Rotating Slams (Right) x 10 Reps
Rest as needed
Left-Arm Suitcase Deadlift & Hold x 5 reps @ 2115
Med Ball Rotating Slams (Left) x 10 Reps
Rest as needed
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
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.
ALTERNATE AT-HOME WORKOUT OPTIONS – LIMITED AND NO EQUIPMENT
**This week is the final week we will post our At-Home Workouts in this location. Stay tuned for the launch of a new and improved version of our At-Home Workout Program this September!**
In the meantime, feel free to scroll back over the past 70 weeks (!!) and repeat some of the ones you really loved or maybe missed.
And…we are trying to get a feel for how many people are currently following this program. If you can take 15 seconds to comment below with a simple “yes”, we’d appreciate it. If you can take 2 minutes and fill out this quick survey, that’s even better! We want to make sure we are giving you what you need in the new & improved program!
When the clock starts, perform…
Three sets of:
60 second Run/Bike/Row
15 Ground to Sky Reaches
12 Bodyweight Kang Squats
9 Divebomber Push-Ups
30 second Side Plank Each Side
When the running clock reaches 20:00, perform the following…
As many rounds and reps as possible in 15 minutes of:
200 Meter Run
10 Sandbag to Shoulder
100 Foot Sandbag Bearhug Carry
15-20 Push-Ups with Hands on the Sandbag
When the running clock reaches 40:00, perform the following…
Three sets of:
10 Alternating Tempo Death March @ 1111
20-30 Banded Triceps Extensions
10-15 Lateral Raises
Yes. Did this one the other day… was a doozy.
32:54
First mile 7:32
Deadlifts @ 225: 12/10/10/10/8. Finished around sub 12:30
50cals AAB: held at 60rpm to get heart rate down for step overs. ~4min. Finished around 16:30
50 DB step overs @55#dbs: 8/8/8/6/8/6/6took took long. Started second run @ 24:30
2nd mile 8:24
36:55 Rx
Holy moly– steps ups suck! Everything else was pretty good/easy, but those weighted steps sucked my soul (had to use 50# db’s … Don’t have 55#)
1st mile @ 7:58
DL @ 225: 15, 13, 12, 10
Bike: 50 cal
Step ups: 15, 10, 10, 9, 6
2nd mile: 8:20
Finished @ 31:50
Crushed it!!!
Awesome work dude 💨
Running death.
So I did this RX and when I went out for my second run, someone turned off the clock.
I believe the time was somewhere between 29 – 30 min.
1st mile – 7:58
DL – 10’s
AB cals – 4:27 – this hurt soooo bad!
Steps overs – 10’s
2nd mile 8:31
I went further than a mile both times, so there was probably 1 min of extra running time.
Your runs are so fast! I was basically crawling on my second mile!
It was deliciously cool and rainy here in AK, so it felt good to be outside. I had to move on the second mile because I was already late and needed to be finished. 🙂 Though I definitely had bambi legs the first 100 meters or so.
OMG that’s so annoying – fantastic job tho! Blazed it!
37:12 with 50# DBs and Echo bike
The DB box step-overs took me an embarrassingly long time….
First run 8:18 (7.2 mph on treadmill)
DL 10/10/10/10/10
Bike 3:26
DB box step overs 8/8/4/4/6/4/4/4/4/4
Second run 7.0 for most part, increased on last 0.6mi
Wanted to quit during step overs, but didn’t – thanks for the push friends!
Great job – at least u did them as step-overs, wanted to die doing them as step ups and with less weight than u too. Dunno if this happened with u too but I broke mine into mostly sets of 6 and it sucked doing the math and seeing how many more were left to be done haha
I couldn’t even do 6’s so broke into 4’s for the most part, so the math wasn’t too bad. Step overs are my very least favourite! Good job BFS!
Thanks but I only got the 6’s because I did as step ups… don’t trust myself with the step over on the 24” bar stool I use haha
Where are the NO EQUIPMENT SUGGESTIONS?
Last question (I’m somewhat new to CF): for a workout like this, do you have to do everything in order or is it more of a murph style workout where you just complete everything by the end.
(Obviously, the run has the be at the start and finish)
all good, we’ve all been there – this one is to be done in order listed. typically if it can be done Murph-style they’ll state it
Welcome Blake!
Yesterday’s workout
A – up to 155# – it’s 10# shy of my PR but 1st time snatching even body weight in a really long time, so I’ll take this step
B – Rx 15:48
Sometimes I go into metcons like this accepting if it takes longer, so be it and the results are surprisingly good… this didn’t happen today. I think I felt every drink I had since Fri after the 18th CTB. I’m already detoxing for today’s tomorrow ; )
What’s the default box height when not stated?
I believe it’s 24″
Yesterday’s workout
Emom 2 min power snatch
2-95 2-135 2-145 2-155
1-165 1-175 1-185
Jumped to 200 missed
Back down to 195 miss
Mind block…. Ugh
Messed up and did more ohs but oh well
30 ctbpu
20 ohs 95lbs
20
10
10
5
Time 6:06
Been off for about a week and didn’t want to die running today haha
Those are sick numbers for having taken off a wk. I do smell a 200# snatch in your near future tho
meant those are sick numbers regardless of the wk off… more impressive since u hit that after a wk off
30:52- did db box step overs on 20” box. Phew! That’ll wake you up after a long weekend of eating and drinking!!!
Wow, fantastic job – hopefully this ‘wakes me up’ tomorrow instead of killing me
Incredible time – nice work!
Wow..absolutely outstanding work Anika..you really cleaned house on this one!!
Walked 2 miles on the treadmill (32 minutes) for a pre breakfast fasted cardio
And 100 reps of ab’s
Then the running dead.
It’s 100° at 9am in Vegas.
RX – 34:23
I don’t know how you workout in that heat. It’s about 80 here and that was hot enough. Amazing! Extra points for all the extra sweat 😅
Vegas heat sucks! So dry in the summer. I’m in Texas and the humidity is horrible all the time! I feel your pain
Awesome time Mugu!! 👊
I’ll take the heat over the cold all day every day. Born and Raised here. Wouldn’t change a thing haha. Builds character
That’s really impressive – how are you and the kids feeling?
Beauty time buddy – nice work!
So hot!!!
“The Running Dead” 47:52 Rx-ish 1600m run – 10:10 50 DLs 155# – 6:50 (sets of 11-11-10-8-6-4) 50 cal AB – 10:07 (I was going at a slow pace since I kept thinking there was more workout to go) 50 box step overs – 7:28 (done with 70# barbell and as step ups due to limited space) 1600m run – 10:29 I think this went considerably well for me since I’m a slow runner and don’t think I’ve ever done 50 cal on the AB, let alone with all that work. Rested by moving slowly from one movement to the… Read more »
Fantastic job, esp keeping the 2nd run consistent to the 1st – very nice strategy too
Nice job Viv!
Great job Viv!
31:18 – scaled
“The Running Dead”
For time:
1600 Meter Run (8:30)
50 Deadlifts (155 lbs) (3:30 – 20 + 3 x 10)
50 Calorie Row (4:00)
50 Dumbbell Box Step Ups (35 lb DBs to 20 inches) (6:00 – 5 x 10)
1600 Meter Run (9:18)
Kicking some A$$ on this on Chris..outstanding!
Took a “rest day” from the gym yesterday.. but still got a good workout hauling, shoveling, racking 5 ton of sand to level out the ground to put up 24′ pool!! Looked at today’s workout at about 11:00pm last night 👀😓 “The running Dead” or a much more appropriate name as Al says “The Walking Dead” 1600m Run – 8:50 50 DL @ 155# – 10/10/10/10/7/3 50 Cal AB – 6:37 50 DB BSO – 10/10(5)/5/7/7/7/9 (not sure if I did 5 reps or 10 after my first break) 1600m Run – 10:50 (or there about) Total – 42:20 ***with… Read more »
That def didn’t sound like a rest day yesterday haha – and I punish myself same as u whenever I lose count too
The pool is going to be so awesome! Instead of falling to the ground in your own pool of sweat after workouts you can do a cold plunge! Way to go today and yesterday 😉
Great work Candy!
What is height of a box for the steps over?
I do:
1600 mts run
50 DL @225 lbs
50 cal rowing
50 BSO’S @24” whit @53lbs KB’s
1600 mts run
37’ 28”
Excellent work Juan!!
Tks, i’m a 43 years old “athlete”
It only gets better Juan…im going to be 50 way to soon this year…started CF at 41 and have NEVER looked away or “taken a break”..its just my lifestyle now!
If it’s not listed it’s always 24” for men, 20” for women
Warmup done ✅
FT ‘The walking dead’
1600m run
50 DL’s @102kg
50 cal row
50 box so’s @25kg
1600m run
35’38
It’s like the walking dead in our house today after having the second jab and feeling rough!! Throttled back and tried to take it easy with plenty of rest and just get through it.
Wanted to quit several times but thought what would Candy and the rest of the online team do in the same situation, so pushed on!!!
Great job sticking with it! This one is definitely a grind!!
Thanks Nichole, was definitely a mental as well as physical challenge!
Al you killed this one! During the BSOs I kept running your post through my head.. Al knows I wouldn’t quit.. I’m not quitting!! And then to screw up my count.. tough to make the head believe what the heart knows is the right thing to do!
Well done Candy, tough grind that one!!!
Great job physically and mentally – I can’t imagine what that rowing must’ve felt like following the DLs
Thanks BFS, the row was ok, it was the run at the end where the back was screaming after the DL’s!!!
#machine
Thanks Logan I know what you mean with the step-overs!!