Strength
Deadlifts
5 – 70%
5 – 75%
3 – 80%
3 – 85%
2 – 85%
Workout
12 rounds
15 sec Wall Ball – 30/20
15 sec Rest
15 sec KB Swings – 70/53
15 sec Rest
Score is 1 number – total reps of everything, from all 12 rounds.
**Short bursts of work, so we’re looking for MAX INTENSITY during the 15 seconds of work. That doesn’t mean do 8 reps and stop and let the last 5 seconds tick away, that means the med ball hits the ground or kettlebell is set back down 1 second into the rest period. When you move to the next movement, keep counting up.
This will be a challenge with the weight for each movement, so you might not be able to cycle the wall balls as quickly as usual, so take a second to collect yourself, get the depth of the squat while you’re looking at the target, then explode up and hit the mark – men 10′, ladies 9′. If you need to scale the weight to hit your target, please do so. Men hit the top mark, women hit the lower mark.
Again, men hit the top mark. Ladies, bottom mark. Scale down the weight of the ball to ensure that you meet this standard.
For the swings, watch the video linked above and here. For the Russian style KB swings – the height of the kettlebell is above your hips and no higher than the shoulder at the top of the swing. Since the time domain in the working sets is short, I would recommend a lower height swing, just clearing the hips. This allows for consistency in the technique of the movement and more reps.