Monday
Warm-up
Warm-up
2 minutes Rowing Running Biking
Over All Body Activation
3 sets
:20 bike
– Rest :10
:20 double knee tucks in a plank (use sliders)
– Rest :10
Over All Body Activation
3 sets
:20 bike
– Rest :10
:20 double knee tucks in a plank (use sliders)
– Rest :10
Accumulate
With a partner:
100 GHD hip extensions/ BB Good mornings/BP Sit-ups
– One partner holds a plank while the other performs hip extensions.
– Partners may switch as much as they’d like.
DEADLIFT REVIEW
WORKOUT PREP
3 sets
On a 2:00 clock:
5 deadlifts
:30 bike
– Rest and/or increase load with any remaining time in the set.
Metcon
Metcon (Time)
RX
3 rounds for time:
25 deadlifts (155/225 lb)
800/1,000-m bike
3 rounds for time:
25 deadlifts (155/225 lb)
800/1,000-m bike
INTERMEDIATE
3 rounds for time:
25 deadlifts (105/155 lb)
800/1,000-m bike
BEGINNER
3 rounds for time:
20 deadlifts (55/75 lb)
400/500-m bike
Cool Down
Accumulate
1:00 pigeon stretch/side
1:00 pigeon stretch/side
This workout is built for a C2 bike erg, but you can sub an echo or assault bike for meters as needed.
Finish today’s workout in 15:00 or less.
Complete 7-10+ reps with the deadlift weight.
Push the pace on the bike.