WARMUP
STRENGTH
EMOM 10:
2 deadlifts
– Beginner athletes should increase loading across as many sets as possible.
– Advanced athletes should work up to 70-80% and hold across for as many sets as possible.
– The goal is to lift a heavy set of two for multiple reps and sets.
WOD
‘’Woah..that’s a long one’’
RX
AMRAP 25:
40 double-unders
20 lateral burpees over the bar
10 deadlifts (155/225 lb)
– Rest 1:00 between rounds.
Level 2
AMRAP 25:
20 double-unders
12-15 lateral burpees over the bar
10 deadlifts (105/155 lb)
– Rest 1:00 between rounds.
Level3
AMRAP 25:
20 single-unders
15 burpees
10 deadlifts (65/95 lb
)– Rest 2:00 between rounds.
ABOUT THE WORKOUT
INTENDED STIMULUS
2:00-3:00 for most rounds, and never longer than 4:00.
Double-unders in :45 or less.
Burpees in 1:30 or less.
Deadlifts in 1-2 sets and less than :45.
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