Workout
For time
27-21-15-9
Deadlift (225/155)
Pull ups
*400m run after all 4 rounds
**Oooh.. a little bit of everything today – weightlifting, gymnastics, and running – all tied together in a nice little triplet. Quick note on the rep scheme as it can sometimes be confusing to people – you’ll perform 27 reps of deadlifts, then 27 reps of pull ups, then run a lap around the block (400m). Upon returning, you’ll complete 21 deadlifts, 21 pull ups, and another lap around the back. The workout ends with the run, too.
Cool? Cool!
We got in some pull up work on Tuesday, so here’s a chance to get your hands on the bar again. This workout might be intimidating because of that round of 27. But the reps drop quickly. That doesn’t mean you’ll be flying through this workout, so plan your deadlift weight and pull ups scale (if you need to scale) accordingly. Are you able to get in 5-7 reps unbroken? Are you able to manage your rest time between reps and movements? There’s a fine line between over scaling and going too fast, and not scaling enough and turning this into more of strength work than a balanced metcon.