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.

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Anika Tipton
Anika Tipton (@anikatipton)
October 15, 2021 2:11 pm

29:10- 1:42 faster than last time 👍 Happy Friday to all!

Candy Olkey
Candy Olkey (@clolkey)
October 16, 2021 8:45 am
Reply to  Anika Tipton

I’m not sure I could get this one under 40 min let alone 30…outstanding Anika!!!

Chris
Chris (@christopher_m_capozzi)
October 15, 2021 1:03 pm

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…

Last edited 1 month ago by Christopher Capozzi
Candy Olkey
Candy Olkey (@clolkey)
October 16, 2021 8:49 am
Reply to  Chris

Congrats on the PR Chris!

Jeremy Hammock
Jeremy Hammock (@jhammock)
October 15, 2021 12:36 pm

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

Last edited 1 month ago by Jeremy Hammock
Al F
Al F (@frasersailing)
October 15, 2021 1:47 pm
Reply to  Jeremy Hammock

Yep it certainly sucked a big one all right Jeremy!!!

Candy Olkey
Candy Olkey (@clolkey)
October 16, 2021 8:48 am
Reply to  Jeremy Hammock

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!!

Juan Carlos
Juan Carlos
October 15, 2021 7:00 am

The timing dead

32’ 23”

Al F
Al F (@frasersailing)
October 15, 2021 2:55 am

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!!!

Last edited 1 month ago by al fraser
Mike Slagle
Mike Slagle (@mike_slagle)
October 15, 2021 9:04 am
Reply to  Al F

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 🙂

Al F
Al F (@frasersailing)
October 15, 2021 9:25 am
Reply to  Mike Slagle

Thanks Mike, you certainly need to get yourself rev’d up for it otherwise it’s horrible!! 💪

Patrik
Patrik (@patrik_silborn)
October 15, 2021 1:15 am

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