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
Compare results to July 6, 2021.
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.
29:10- 1:42 faster than last time 👍 Happy Friday to all!
I’m not sure I could get this one under 40 min let alone 30…outstanding Anika!!!
28:36 (7/6/21 = 31:18) – scaled
“The Running Dead”
For time:
1600 Meter Run
50 Deadlifts (155 lbs) (20 + 3 x 10)
50 Calorie Row
50 Dumbbell Box Step Ups (35 lb DBs to 20 inches) (5 x 10)
1600 Meter Run
Same scaling and rep scheme as July…. Just moved a bit smoother…
Congrats on the PR Chris!
Short of time so I cut running
1000 m run
50dl 225
50 cal row
50 db box step overs 40s 20” box
1000 m run
24:57
This sucked as I felt I had less and less juice in my legs after every workout
Yep it certainly sucked a big one all right Jeremy!!!
This one does suck! I wanted to quit soooo bad during the AB. I thought for sure I was going to puke! But I took about 2 min of self pity after finishing the AB and got back to work. Great work Jeremy!!
The timing dead
32’ 23”
Warmup done ✅
FT ‘The Walking Dead!!!’
1600m run 7’32
50 DL’s @102kg. 4’22 Total 11’54
50 cal row. 3’28 Total 15’22
50 DB SO’s @25kg 24”. 7’51 Total 23’13
1600m run. 8’31
Total- 31’44
By far the the worst bit of this is the DB SO’s part which I could only manage 6,6,8,8,8,8,6, the rest of it wasn’t as bad as I remember on the 6/7. Almost 4 mins quicker than before, but that time it was just after my 2nd jab so it was like the walking dead!!!
Great work as always Al! I haven’t done this one yet. I might do it later this weekend if I’m feeling up to it 🙂
Thanks Mike, you certainly need to get yourself rev’d up for it otherwise it’s horrible!! 💪
Changed it up to
100 cal AB
1600M row
50 Sumo DL with DBs 50 kg
50 cal AB
50 Box strup up, 20 inch, 30 kg
1600m row
34 min.
Good one