Workout
4 rounds for time of:
Run 400 meters
12 Deadlifts (275/185)
12 strict pull ups
*30 min cap
**Long working hitting you early in the week. If you thought Monday was too short, this should make up for it. Sprinting, heavy deadlifts, and strict pull ups. Good chance you’ll be feeling that core from Monday’s sit ups on the pull ups.
One note here on that movement – we’re going to stay strict today. If you have some strict pull ups – do them, and try to get a few each round. If you don’t, do strict work – jumping pull ups, super strict ring rows are good options.
Deadlifts and pull ups in sets of 3 or 4s – some leniency on the pull ups. But make your scale difficult. If it’s unbroken, it’s not hard enough. And if you can’t do touch and go deadlifts in sets of 3s or 4s drop weight. This is to challenge you to move a heavy load quickly (with good form and technique). If your form is being sacrificed, lower the weight to something safe and manageable. I expect only a few people to go Rx on this. With that said, and even with the time cap, I’m looking for finish times around 20-25 min.
Daily Read
Why is Sugar in Fruit Okay?
The Conversation