Warm-Up.
12-Minute Mobility for Hip Hinge Day

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…

A.
Every 2 minutes, for 12 minutes (6 sets) of:
Deadlift
*Set 1 – 8 reps @ 50% of 1-RM Deadlift
*Set 2 – 6 reps @ 60%
*Set 3 – 4 reps @ 70%
*Sets 4-6 – 2 reps @ 80%

B.
“DT”
Five rounds for time of:
12 Deadlifts (155/105 lbs)
9 Hang Power Cleans (155/105 lbs)
6 Shoulder to Overhead (155/105 lbs)

ALTERNATE AT-HOME WORKOUT OPTION – LIMITED EQUIPMENT

For our at-home and travel workouts, please start a clock and allow it to run throughout your training session. The entire session will take 60-minutes or less, and staying accountable to the clock will allow you to maintain the appropriate intensity and stimulus. Click here for the full workout briefing.

When the clock starts, perform…

Two sets of:
60 seconds of Assault Bike or Row
10 Bird Dogs each side
60 seconds of Bottom of Air Squat Hold
10 Russian Baby Makers
60 second Farmer’s Hold
10 Dumbbell Burpee Deadlifts

When the running clock reaches 15:00, perform the following…

Four sets of:
60 seconds Monster Walk
60 seconds Banded Good Mornings
60 seconds of Banded Face Pulls
Rest 60 seconds

When the running clock reaches 35:00, perform the following…

Complete as many rounds and reps as possible in 10 minutes of:
15/12 Calorie Assault Bike, Row, Ski Erg or Run
1 Round of “DT”*

*”DT” is a complex of:
12 Deadlifts
9 Hang Power Cleans
6 Shoulder to Overhead

Choose a weight that possible for you to perform the first few rounds unbroken. Typically “DT” is performed with a barbell at 155lbs/105lbs. You may use dumbbells, kettlebells, sandbags, loaded backpacks or any other object that you can safely perform these ranges of motion with.

When the running clock reaches 50:00, perform the following…

Four sets of:
8 Dumbbell Bench (moderate weight)
Rest 30 seconds

immediately followed by….

Four sets for max reps of:
Unbroken Push-ups
Rest 30 seconds

immediately followed by….

Four sets of:
8 Dumbbell Reverse Flys
Rest 30 seconds

immediately followed by….

Four sets of:
8 Sit Ups
Rest 20 seconds

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Luke Tipton
Luke Tipton (@luketipton)
March 27, 2020 6:55 pm

A. Deadlift
8×200, 6×240,4×250,4×250,4×250,4×250
B. 7:43

Janelle Winston
Janelle Winston (@AKwinst)
March 27, 2020 6:06 pm

A.
135, 160, 190, 215 x 3

B. DT RX – 11:54

Those STOH! I am terrible overhead! I had to split jerk three of the rounds. And I had to break them 3/3. Oh well. First time doing it RX

Anika Tipton
Anika Tipton (@anikatipton)
March 27, 2020 1:36 pm

A. 135#/165/190/220/220/220
B. Yay! Love DT! Wrist wraps kept popping off though- 8:12

Candy Olkey
Candy Olkey (@clolkey)
March 27, 2020 12:15 pm

A. Deadlift 135# x8, 150×6, 175×4, 205×2, 205×2, 205×2 B. DT – RX – 13:31(2:24 PR) 5 Rounds for time @ 105# 12 DL – All UB 9 Hang Power Cleans – UB, 8/1 rounds 2-5 6 Shoulder to OH – round 1 broken up then UB C. Travis’ Ab workout #6 3 Sets for quality Alt Single Leg V-Ups x 20 Straight Leg Bottom Balance x 45s Elbow Plank x 45s Elbow Jacks x 20 ***Thanks Travis’ these add on ab workouts are outstanding!! Tough…but just what this ol girl needs! D. 4th Grade Gym Class 5 Rounds 10… Read more »

Nathan Wylder
Nathan Wylder (@nwylder)
March 27, 2020 1:01 pm
Reply to  Candy Olkey

that’s a fairly significant PR, Candy. Great job! BTW, where are you getting these Ab workouts from Travis? Is that on a blog post?

Candy Olkey
Candy Olkey (@clolkey)
March 27, 2020 2:31 pm
Reply to  Nathan Wylder

They are posted on Instagram!! There are 6 of them so far. I have to look tonight to see if he has made anymore…boy I hope so..They are challenging…but awesome!! This is a huge PR considering the other time I did it I only used 95#. I actually have my son to thank for that..I think. He and one of his buddies were over to use my garage gym and I really think that pushed me to just keep moving…I didn’t want to look like a “girl” in the gym….haha

Anika Tipton
Anika Tipton (@anikatipton)
March 27, 2020 1:36 pm
Reply to  Candy Olkey

Nice PR Candy!!!

Candy Olkey
Candy Olkey (@clolkey)
March 27, 2020 2:40 pm
Reply to  Anika Tipton

Thanx Anika….I am especially happy with this because the last time I used 95#. But I think I have my son to thank for it…he and one of his buddies were over to use my garage gym and of course I had to keep moving…no way I was gonna look like some “girl” in the gym…lol

Nathan Wylder
Nathan Wylder (@nwylder)
March 27, 2020 11:30 am

A. 225, 255, 285, 315, 315, 335 (DOG)
B. Rx 11:04 (2 weeks ago this was 12:00)
Followed by 30 cals on airdyne
Then: AMRAP5 walking lunges: 140
Made a sweat puddle

Tried to follow this but couldn’t get back on the bar fast enough: https://wodtimecalculator.com/blog/dt/

Janelle Winston
Janelle Winston (@AKwinst)
March 27, 2020 9:52 pm
Reply to  Nathan Wylder

Nice!

Nathan Wylder
Nathan Wylder (@nwylder)
March 27, 2020 11:18 am

Duplicate post. Please delete!

TheLonghorn
TheLonghorn (@tlh_invictus)
March 27, 2020 9:07 am

A. Rx based on 400#

B. Modified DT for current fitness/energy levels.

15 min EMOM @135#
1- 12 DL
2- 9 Hang PC
3- 6 STO

Al F
Al F (@frasersailing)
March 27, 2020 5:40 am

A. DL every 2 mins
8x 140kg
6x 160
4x 170
2x 180
2x 185
2x 187

B. 12 DL’s @ 70kg
9 PC’s @ 60kg
6 S2OH @ 70kg

18 mins. Struggle to get any speed on the PC’s sets probably due to average technique! Just try and slow it down and focus on depth of the catch, but would certainly like to try and improve in this area, only 5 months in so hopefully it’ll come after more practice!!

Al F
Al F (@frasersailing)
March 28, 2020 1:08 pm
Reply to  Michele Vieux

Thanks Michele that would be great and much appreciated ?. I’ll do some filming next week, thanks a lot

patrik_s
patrik_s (@patrik_silborn)
March 27, 2020 2:26 am

B. Did a slightly alternate version:
4 rounds of:
15 Assault Bike Calories
12 Deadlifts, 60 kg
9 Hang Power Cleans, 60 kg
6 Shoulder-to-Overheads, 60 kg

11.50